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WATSON'S 



MAmAL OF CALISTHENICS: 



A SYSTEMATIC DEILL-BOOK 



WITHOUT APPARATUS, FOR 



SCHOOLS, FAMILIES, AND GYMNASIUMS. 



WITH 



MUSIC TO ACCOMPANY THE EXERCISES 



^Umixntth from Original Resigns. 
By J. MADISON WATSON. 



tO 





CHICAGO: 
GEO. & C. W. SHERWOOD, 118 LAKE STREET. 

NEW YOPwK AND PHILADELPHIA : 

SCHERMEKHOEN, BANCROFT & CO. 

1864. 






Entered according to Act of Congress, in the year one thousand eight hundred 

and sixty-four, 

By J. MADISON WATSON, 

In the Clerk's Office of the District Court of the United States for the Soutliern 
District of New York. 



Rexnie, Shea & Lindsay, Printed bt 

btereotyper3 and electrotypers, c. a. alvobd, 

81, 83, & 85 CENTRE-STREET, 15 Vandewater-st, 

New Yobk. New Yoes. 



PREFACE. 



ALTHOUGH this treatise is taken almost wholly from 
"Watson's Hand-Book of Calisthenics and Gym- 
nastics," snch changes and additions have been made as ren- 
der it complete in itself. Its object is to serve as a Manual 
of Calisthenics for individuals and families, and a systematic 
Drill-Book for schools and gymnasiums, affording the most 
extended and varied course of physical exercises, without the 
aid of apparatus, ever published. 

The Introduction embraces all needful directions, rules, 
and explanations for instructors and students, and full and 
satisfactory sections on Phonetics and Respiration. 

The second division, Calisthenics, will enable teachers to 
give physical training its due prominence in primary instruc- 
tion, and afford students of all grades, in connection with the 
many excellent works now published on mental and moral 
training, the necessary additional facilities for the acquisition 
of a symmetrical education, wdth its attendant blessings. 
The elementary movements are sufficiently numerous and 
varied to secure the requisite simultaneous activity of the 
mental and physical powers, and call into play all of the 
joints, sinews, and muscles. After they are mastered, the 
more beautiful and effective combined movements may be 
executed without previous practice, simply by employing 
appropriate words of command. 

All varieties of marking time while executing the move- 
ments are given, including counting. Phonetics, Pecitations, 
and Music. l^ineteen pieces of appropriate Piano-forte 
Music are introduced in their proper connections. Those 
not composed expressly for this work are selected and ar- 
ranged from the choicest productions of the ablest masters. 



4 PREFACE. 

To G. F. Bristow and H. B. Dodwoeth, gentlemen whose 
merits as musicians and composers are generally recognized, 
the author is greatly indebted for valuable assistance, freely 
and generously afforded, in this department of his work. He 
is also happy to acknowledge himself under equal obligations 
to Miss C. Hutchin^gs, of l^ew York, for corresponding aid. 

All the exercises are arranged in accordance with well- 
known principles of Anatomy, Physiology, and Hygiene. 
They have been thoroughly and repeatedly tested in gymna- 
siums and schools, invariably securing the happiest results. 
They are especially valuable in cases of incipient consump- 
tion, dyspepsia, and general muscular weakness, insuring the 
regulation of associated, and the equal development of antag- 
onistic groups of muscles. 

In order to present successfully a new system of Calisthen- 
ics, a series of Illustrations from original designs is indis- 
pensable. The Cuts that accompany these exercises were 
prepared expressly for this work, illustrating positions actual- 
ly taken and movements executed by the author. They were 
drawn on wood by Geo. G. White and E. Yeddee, and en- 
graved by ]^. Oee & Co. 

Practiced liabitually and energetically in youth, the author 
believes that the following exercises can not fail to give the 
student grace, agility, suppleness, a good eye, and a rea^y 
hand, — as well as robust health, solid strength, and power of 
endurance. 

New York, Ju7ie, 1864. 



CONTENTS. 



I. INTRODUCTION. 

Instruction of Assistants 9 

Commands 10 

Position of the Students 10 

Time and Rliytlimus 13 

Vocal Exercises witli Calisthenics 14 

Music with Calisthenics 14 

Formation of the Class 15 

Instruction of the Class 18 

Instruction of the School 19 

Calisthenic HaU 20 

Costume 22 

General Divisions 25 

Oral Elements 26 

Respiration , 27 

II. GENERAL EXERCISES. 

CAXiISTHETsICS 31 

Chest Exercise 33 

First Series 33 

Second Series 36 

Third Series 36 

Fourth Series 37 

Vocal Exercises 39 

Counting , 39 

Phonetics 40 

Recitations 41 

Vocal Music 42 

Instrumental Music 43 

Music for Chest Exercise 46 

SnouLDER Exercise 50 

First Series 50 

Second Series 53 

Music for Shoulder Exercise 48 

Elbow Exercise 59 

First Series 59 

1* 



6 CONTENTS. 

Second Series 64 

Music for Elbow Exercise 54 

Akm aot) Haitd Exercise 65 

First Series 65 

Second Series .69 

Third Series 73 

Fourth Series 76 

Fifth Series 79 

Music for Arm and Hand Exercise 56 

Head and Neck Exercise ■ 87 

First Series 87 

Second Series 89 

Music for Head and Neck Exercise 83 

Trunk and Waist Exercise 90 

First Series 90 

Second Series 93 

Music for Trunk and Waist Exercise 84 

Knee Exercise 95 

First Series 95 

Second Series 99 

Music for Knee Exercise 85 

Leg and Foot Exercise 106 

First Series 106 

Second Series 108 

Third Series 113 

Fourth Series 117 

Fifth Series 120 

Sixth Series 123 

Seventh Series 126 

Music for Leg and Foot Exercise 102 

Combined Exercises T . . 130 

First Series 130 

Second Series 134 

Third Series 135 

Fourth Series 139 

Fifth Series 140 



INTRODUCTION. 



CALISTHElSraCS, from the two Greek words kalos, sig- 
nifying heautiful^ and sthenos, strength^ is the name 
applied in this work to an extended course of exercises, per- 
formed without the aid of technical apparatus^ which is 
designed to further the proportionate development of the 
body ; render the joints more flexible in all directions ; give 
the pleasing and graceful appearance of firmness, steadiness, 
and dexterity in the positions and in the use of the limbs ; 
and secure physical beauty, muscular strength, and robust 
health. 

Il^STEUCTIOTT OF ASSISTAITTS. 

I]N^ Calisthenics, as in all other things taught, every prin- 
cipal is responsible for the instruction of his school. He 
should assemble his assistants or monitors together for theo- 
retical and practical instruction as often as he may judge 
necessary. When he is unable to attend to this duty in per- 
son, it may be discharged by the vice-principal, or an in- 
structor specially appointed for the purpose. 

When instruction is given to assistants, or a number of 
teachers, they should be required to explain the positions 
and movements of the different classes of exercise, and to 
put them into practical operation. Each command in a les- 
son, at the theoretical instruction, should be given by the 
principal, and then repeated in succession by his assistants. 



10 CALISTHENICS. 

SO that while they become habituated to the commands, uni- 
formity may be established in the manner of giving them. 



COMMAJSTDS. 

THERE are three kinds : the command of caution^ or at- 
tention ; the ^rej^aratory command^ which indicates 
the position that is to be taken, or the class of movements 
that is to be executed ; and the command of execution^ or 
the part of the command which causes an execution. 

The tone of command should be animated, distinct, and of 
a loudness proportioned to the size of the room and the 
number of students under instruction. 

The commands of caution and the preparatory commands 
are herein distinguished by italics ', those of execution, by 
CAPITAI.S. The preparatory commands are given distinctly, 
with an ascending progression in tlie tone of command, but 
always in such a manner that the tone of execution may be 
more energetic and elevated. The divisions are indicated 
by a dash. The parts of commands which are placed in a 
parenthesis are not pronounced. Commands in music, on 
page 43. 

posrnois" OF the student. 

THE position of the student, when not otherwise directed, 
will always be the military or fundamental position^ 
as shown in the accompanying figures. At the command. 
Attention, or Position, 

1. Heels together. The heels are placed on the same 
line, as near each other as the conformation of the student 
will permit. 

2. Feet outwahd. The feet are turned out equally, form- 
ing with each other something less than a right angle. 

3. Knees joined. The knees are joined and kept straight, 
without stiffness. 



POSITION OF THE STUDENT. 



11 



4. Body ekect. The body is erect on the hips, inclining 
a little forward. 

5. Shoulders back. Both shoulders form a straight line, 
at right angles with the neck and head, and fall equally. 

6. Akms down. The arms hang naturally. 

7. Elbows in. The elbows are held near the body, but 
not hugged to the sides. 

8. Hands oftwaed. The palms of the hands are turned 
a little to the front, and the little fingers touch the outsides 
of the thigh. 





Fig. 5. 



Fig. 6. 



9. Head tip. The head is held erect and square to the 
front, without constraint. 

10. Eyes fkont. The eyes are fixed on some object in 
front of the body, about twenty feet forward on the ground, 
w^hen not directed to the instructor. 

11. Mouth shut. The hreathing sTiould hi all cases he 
carried on through the nose. 

Commencing position. The position in "which the body 
is when about to execute a certain movement, or class 
of movements, is called the commencing position of that 



12 ^ CALISTHENICS. 

movement. This position may therefore vary almost infi- 
nitely. 

Positions taxen. The positions commanded to be taken 
refer always to that part of the body last mentioned as un- 
der command ; and when taken, they mnst be kept until 
others are commanded. When two, three, or more parts 
of the body are included in the command, their position 
should be taken together. 

TIME AND EHYTHMUS. 

IK order that Calisthenics may produce the most desirable 
effects on the mental and spiritual nature of man, as 
well as on his physical, it is not only necessary that the 
movements have a determined form and order of execution, 
but that they have a determined time, the rhythmus or 
division of which is well established in the mind. 

The measure of time must also be viewed in a special way, 
as far as it regards Calisthenics. If we see a whole series of 
movements, either one exercise repeatedly executed accord- 
ing to a certain law, or different exercises following each 
other according to a similar law, then we have the rhyth- 
mus ; the movements become rhythmical, and the various 
motions appear as parts of a certain measure of time. Mili- 
tary marching may serve as an instance : it consists of one 
principal movement, the repeatedly executed pace, which, 
being alternately done by both feet, appears as a double 
movement, which in its repetitions produces the movement 
of walking ; and this, if the same time is observed for both 
feet and for the repetitions, becomes a rhythmical walking 
or marching. Each pace is a part of a measure which fin- 
ishes with the setting down of the advanced foot. 

The special rhythmical relations of walking and march- 
ing, as well as in general of all the advancing foot move- 
ments, are made sensible either by directing our attention 
principally to one foot while the other is comparatively 



TIME AND RHYTHMUS. 13 

disregarded, and thereby to our imagination the steps of the 
first foot appear the heavier and stronger ; or the rhythmus 
may be observed by marking more prominently the steps 
of one of the feet, or in general certain steps, which are, so 
to speak, somewhat more accentuated, either by a really more 
vigorous tread, or by resting longer with one foot on the 
ground, or by executing at certain steps corresponding move- 
ments of other limbs (clapping together of tlie hands, for 
instance, inclination of the upper part of the body, etc.) : in 
this way originate rhythmical forms of time, which show 
themselves as determined metrical articulations. 

As each simple movement involves a certain measure of 
time, so the compound movements, and those which follow 
each other, must be executed in a certain measure of time or 
in so many single consecutive measures. It is an indispens- 
able quality of the rational instructor to divide each class 
of movements into its constituent motions or elements, and 
to mark them during their performance by counting. In 
this way the student becomes conscious of the form and 
signification of each class of movements, and the exercises 
become conscious actions. This is also a reason why Calis- 
thenics are not only a means for the development of the 
body, but also for that of the mental and spiritual man. 
The mind is taught to govern the body, and every articula- 
tion and limb is habituated to a prompt and ready obedience 
to the will. 

Calisthenic exercises have their greatest value when done 
by many together, and under the direction of an experienced 
instructor. Then an orderly and exact execution of the 
movements is only rendered possible by a perfect rhythmus, 
which is made evident to the eye or eaf of each member 
of the class. As a majority of English songs, and nearly 
all marches, dances, and other pieces of music that are em- 
ployed to secure simultaneous movements, are in eights^ tlie 
rhythmus should be octosyllabic. The most icseful mode of 
securing concert is by employing the voice ; the most pleas- 
ing^ instrumental music. 



14: CALISTHENICS. 

YOCAL EXEKCISES WITH CALISTHENICS. 

BE the instrumental music never so good, the instructor 
should always conduct a portion of the movements to 
vocal exercises. 

1. Counting. Let the members of the class count contin- 
uously in concert, from one to eight inclusive, at an average 
rate of ninety in a minute, which rate may be most readily 
determined by the use of a metronome. The instructor 
gives the words of command, and the students take the 
required positions and execute all the movements in exact 
time as marked by the counting- For Yarieties, see ISTo 28, 
page 39. 

2. Phonetics. When phonetics are employed, all the 
members of the division will produce the tonics consecutive- 
ly, as arranged in the Table of Oral Elements, p. 26, uttering 
each one eight times, or adopt some other variety of 'No. 29, 
page 40. Combinations formed by prefixing and affixing 
subtonics and atonies to the tonics will be employed in like 
manner. 

3. REcrrATioNS and Songs. Spirited recitations in octo- 
syllabic verse — narrative, descriptive, and lyric ; national 
odes, and battle-pieces, should frequently be used with Calis- 
thenics to mark the time. Appropriate selections are given 
in text-books. Let the pieces be so recited that the poetry 
may address itself to the heart ; that the tones of the voice 
may be more akin to music than ordinary speech ; that the 
prosody may be carefully observed, giving every line its 
proper part in the melody, without spoiling the sense by a 
sing-song cadence. Yocal music should also be employed in 
this connection. 

MUSIC WITH CALISTHENICS. 

IN order to awaken a lively and abiding interest in calis- 
thenic and gymnastic exercises, and to secure an enthu- 
siasm and a fascination that shall convert indolence and 



FORMATION OF THE CLASS. 



15 



sluggisliness into cheerful and vigorous activity, it will be 
found absolutely necessary to employ instrumental music. 

The best music for this purpose is furnished by a brass 
band ; and is specially appropriate for public inspection or 
exhibition. There are many single instruments that are easily 
obtained. A drum, a tambourine, a triangle, or even a 
common plow-clevis, while less pleasing than some other 
instruments, secures most perfect concert. The flute, the 
guitar, and the violin are excellent ; but the piano, all things 
considered, is preferable. Appropriate music, specially ar- 
ranged for the last-named instrument, is introduced in the 
body of this work. For commands, and further explanations, 
see p. 43. 

FORMATIO:^ OF THE CLASS. 



TO execute the classes of movements well from tne differ- 
ent positions, the students must be placed in a definite 
order, and this is called the formation of the class. The 




Fig. 7. 

formation depends on the hind of exercise, and also the place 
of exercise. When the space permits, all the students are to 
be placed abreast. 

When the students have assembled, or the hour for the 
exercise has arrived, the order is, Class — Fall in : on which 



1 () CALISTHENICS. 

the students place themselves in front of the instructor ac- 
cording to their height, beside each other in one rank, so 
near as to slightly touch each other with their elbows, and 
yet leavino- room enouo-li for their arms to swino;. The tallest 
student stands at the left of the instructor, and the shortest 
at his right. In most exercises each student must have suffi- 
cient space to move his limbs in all directions without being 
hindered ; for this purpose the open formation is chosen, 
which is made from the close formation at the order. Talis 
your Distance — March ! 

At the announcing order, each student, except the last, 
lays his left hand on his left neighbors right shoulder ; and 
at the command, March ! the student at the instructor*'s 
right remains in his place, while every other one moves 
away from his neighbor at his left, until his own left arm 
and hand are freely stretched out, so that the points of his 
fino'ers onlv touch his neio:libor*s rio-ht shoulder, as in Fis^. 7. 

At the command, Position ! the stretched arms are simul- 
taneously placed down by the side, and the students take 
\h.Q fundamental or military position. 

If the room will not admit of one expanded line, two or 
three may be formed in like manner ; however, at the least, 
from four to five feet apart from each other. The first 
student in the second line at the instructor's right will be 
the next taller than the last student of the front line at the 
instructor's left. When facing toward the instructor, the 
students of the back lines will cover scjuare — that is, stand 
exactly behind the ones in front. 

For some movements, the open formation just described 
does not give a sufficient distance. In such cases, at the 
order, Tal:e a double distance — March! wider distance is 
taken, by each student placing himself so far from his neigh- 
bors, that he can with his stretched arms and fingers touch 
the tips of the fingers of the stretched arms of his neighbors. 
This formation, however, requires a greater longitudinal 
space, and makes it more difficult, if there is a great number 
of students, to overlook them. 



FORMATION OF THE CLASS. 



17 



In such cases, when^the students are in tlie position illus- 
trated by Fig. T, the instructor will first command : In line 
(or each line) — Count Twos ; and the students count from 
right to left, commencing with the shortest one in the rank 
nearest the instructor, pronouncing distinctly, in the same 
tone, without hurry and without turning the head, one, two; 
one, two, ifec, according to the place each one occupies. 





Fig. S. 



Now follows the command, Twos, one pace forward — 
March ! on which the ones retain their places, and the twos 
take a step forward of about thirty inches, and join heels, as 
seen in Fig. 8. In this formation, longitudinal space is 
saved, and supervision made easy. The distances that now 
result must be strictly retained, as they are the most con- 
venient to enable each student to take all the positions of 
the body, without inconvenience to his neighbors. 

As soon as the necessary formation is executed, each in- 
dividual must assume the fundamental or military position. 
From this position all others proceed, and also many of the 
movements. If, at the order of the instructor, any other 
commencing position has been assumed, and we wish that 
the fundamental position shall be taken, it is done at the 
command, Attention ! or. Position ! 



18 CALISTHENICS. 

INSTRUCTIO]^ OF TI& CLASS. 

IK class drill, or in a small school where but one teacher 
is employed, the object being the instruction and im- 
provement of the students, the instructor never requires a 
position to be taken, or a movement to be executed, until he 
has given an exact explanation of it ; and he executes, him- 
self, the movement which he commands, so as to join example 
to precept. He accustoms the students to take, bj them- 
selves, the exact position which is explained ; and sees that 
all the movements are performed without precipitation. 

Each movement should be understood before passing to 
another. After the movements have been properly executed 
in the order laid down in a general division, the instructor 
no longer confines himself to that order; but, on the con- 
trary, he should vary the exercises frequently, that he may 
elicit thought, judge of the intelligence of the students, and 
call into action, alternately, various sets of muscles. 

The instructor allows the students to rest at the end of 
each part of the lessons, and oftener, if he thinks proper, 
especially at the commencement ; for this purpose he com- 
mands — Rest. 

At this command," the student is no longer required to 
preserve immobility. He may change his position, but 
may not leave the ranks. If the instructor wishes merely 
to relieve the attention of the student, he commands, Hight 
foot in jplace — Rest ; the student is then not required 
to preserve his immobility, but he always keeps the foot 
named in the preparatory command on the line, and carries 
the other foot six inches to the rear, slightly bending the 
advanced knee, and lets the weight of the body fall mainly 
on the foot in the rear. 

When the instructor wishes to commence the instruction, 
he connnands, Attention — Class ; when the students take 
their position, remain motionless, and fix their attention. 

During the initial exercises, and until the student has 
acquired the ability to execute readily the classes of move- 



INSTRUCTION OF THE SCHOOL. 19 

ments of the positions under consideration at the time, all 
the students will count as described on pp. 14 and 39. 

At the commencement, slow movements should be prac- 
ticed, then quicker ones ; afterward the command for rapid 
and slow movements should be given so as to take the pupil 
by surprise, and the same with regard to one member only, 
or several together. 

Exercises should always be commenced as well as finished 
gently. This is especially important for beginners, as they 
are sometimes injured, and their progress retarded, by too 
severe efforts at first. 

The instructor will remember, that the organs or parts are 
to be developed and strengthened by moderate and prolonged 
exertions, rather than by violent and fitful ones. The weaker 
organs or limbs should always receive more attention, and be 
more frequently subjected to exercises specially adapted to 
their invigoration. 

All violent exertions should be made when the stomach is 
empty, or nearly so. The best times for the more active 
calisthenic exercises are early in the morning, and toward 
evening; when practiced at school, the best times are the 
middle of the forenoon, and toward the close of the after- 
noon session. They should not be practiced immediately 
after meals, nor very near the time for eating, as digestion is 
never well jDcrformed when the system is in an agitated or 
exhausted condition. 



T 



IXSTEUCTIO^ or THE SCHOOL. 

HE harmony so indispensable in the movements of the 
several classes of a large school, or of two or more 
schools, can only be attained by the use of the same com- 
mands, the same principles, and the same mode of execution. 
Hence, in order to render general exercises most interesting, 
effective, and useful, all instructors will conform themselves, 
without addition or curtailment, to what will herein be pre- 
scribed, until a perfect mastery is secured. 



20 CALISTHENICS. 

The movements, as described from tlie different positions 
named in this work, are intended for separate classes, or 
schools where there is sufficient space for students to stand 
in lines far enough apart to prevent their hands or feet 
coming in contact. The intelligent instructor will not find 
it difficult, however, to make such modi'fications and omis- 
sions as will enable him to condnct exercises successfully 
when the students are seated, or when thej are standing in 
a compact body. 

In the chapel, or other room for school drill, the students 
will have seats assigned solely with reference to their height : 
those that are shortest will be seated nearest the principal's 
platform. 

The exercises of each lesson will be executed several times 
in the order in which they are arranged, and the lessons will 
be introduced consecutively; but as soon as the school shall 
be confirmed in the principles of Calisthenics, and taught 
to perform all the exercises with the utmost precision, the 
order of the positions, of the movements, and of the general 
divisions, may be varied. 

During a publio inspection or exhibition, the instructor 
will employ only the commands necessary to vary the usual 
order of exercises. An occasional departure from this rule 
may be advisable, to impart greater animation. He will not 
execute, himself, the movements he commands ; but he may 
indicate by gesture both the nature and the direction of the 
movements. To insure promptitude and perfect uniformity, 
an assistant, or an intelligent student, occupying a position 
in front, may execute the movements simultaneously with 
the school. 

CALTSTHEOTC HALL. 

THE fioor of a calisthenic hall should be streaked or 
inlaid, as shown in Fig. 9. The lines must be about 
thirty inches apart, both lengthwise and crosswise of the 
room. Each intersection forms a standing. Many classes 



CALISTHENIC HALL. 



21 



of exercise may be executed when all tlie standings are 
occupied ; but in that event it will be found necessary to 
make some modifications and omissions. 

The preferable mode is, after the instructor has sized the 
ranks, to form the whole school into two equal divisions — 




Fig. 9. 

all the odd lines, from side to side, constituting the first divi- 
sion ; and the even lines, the second. Then one division will 
rest while the other is under drill ; or they will occupy the hall 
on alternate days, or during different hours of the same day. 
The formation of the division under drill will be as follows: 
At the command, First {or second) division — Fall in. every 



22 CALISTHENICS. 

member of the division (knowing his own relative height, 
rank, and position) will at once take his standing. The 
shortest student in the division will occupy the first standing 
at the teacher's right, in tlie front rank ; and the tallest one, 
the last standing at the teacher's left, in the rank furthest 
back. The ranks Avill occupy every second line, commencing 
with the second one front. 

As soon as this formation is secured, the instructor com- 
mands, In every rank — CorNT Twos ; and the students count 
tiws^ as directed on page IT. At the command, Tioos^ one 
standing forward — Makch, the twos step forward {}eft foot 
first) and occupy the standings immediately in front, thus 
completing the formation as represented by the feet in Fig. 9. 

At the conclusion of the exercise, or preparatory to march- 
ing, the instructor commands, Tivos, one standing backward 
— March ; and the twos step backward {left foot first) and 
occupy their original standings in the ranks. 

The temperature of a calisthenic hall should be kept at 
from 63 to 70 degrees ; but during the continuance of the 
exercises the windows should be opened, so that the room 
may be thoroughly ventilated. All lieavy and unnecessary 
clothing should be removed. At the close of the exercise, 
when the quick movements and changing evolutions of the 
limbs and the joints have increased the animal heat and 
produced a sensible perspiration, the windows must be closed, 
and all draughts of air avoided. A perfect ventilation, how- 
ever, must be secured at all times. 

COSTUME. 

XN arranging a costume^ for calisthenic and gymnastic 
-■- exercises, we must take into account what may be re- 
garded as the elementary requisites of all dress : that it be 



* Costume. — The autlior, in the paper in the Atlantic Monthly, en- 
preparation of this article, has incor- t\%\e6. Daily Bemity . A perusal of that 
porated valuable ideas from an able paper is earnestly recommended. 



COSTUME. 



23 



comfortable and decent, convenient and suitable, beautiful 
in form and color, simple, genuine, harmonious with Nature 
and itself. 

The first two requisites of dress are easily attained; for 
only a sufficiency of suitable covering is necessary to them. 
Dress, however, should not only secure these points, but 
seem to secure them ; for, as to others than the wearer, what 
is the difference between sweltering and seeming to swelter, 
shivering and seeming to shiver? 





Fig. 10. 



Fig. 11. 



Convenience, which is to be distinguished from mere bodily 
comfort, is the next essential of becoming dress. A man 
should not wear a Spanish cloak while using a flail or a pair 
of Indian clubs ; a woman should not make butter in large 
hanging-sleeves, nor walk on muddy roads in long, trailing 
skirts. No beauty of form or splendor of material in cos- 



24 CALISTHENICS. 

tume can compensate for manifest inconvenience to the 
wearer. 'No dress is sanctioned by good taste which does 
not permit, and seem to permit, the easy performance of any 
movement pro23er to the wearer's age and condition in life ; 
for it defies the very first law of the mixed arts — -fitness. 

Form is the most important element of the absolute beauty 
of dress, as it is of all arts that appeal to the eye. The lines 
of costume should, in every part, conform to those of nature, 
or be in harmony with them. In color, another important 
element of beauty, no fine efi'ects of costume are to be at- 
tained without broad masses of pure and positive tints. The 
various tints of brown may be employed with fine effect in 
composing a costume; but the best hues for a calisthenic 
dress are blue, gray, red, green, purple, and scarlet. 

The illustrations here introduced give a correct idea of the 
style of the costume best adapted to calisthenic and gymnas- 
tic exercises. Indeed, all the elementary requisites of dress 
are here combined, rendering its adaptation perfect to every 
purpose for which a costume is intended. 

In Fig. 11, the drapery is not, as is too frequently the case, 
deformed and hateful ; for its lines conform to those of the 
parts of the person which it conceals. With what complete- 
ness, ease, and comfort it clothes the entire figure of the 
wearer ! There is not a line about it which indicates com- 
pression, or one expressive of heedless laxity. Both limbs 
and trunk are amply draped ; and yet how plainly it is seen 
that the wearer is well developed and untortured. The waist, 
girdled in at the proper place, is of its natural size. How 
expressive the figure is of health, and grace, and bounteous 
fullness of life ! 

The dress opens in front, and is both more convenient 
and more beautiful than one which opens behind. It is so 
constructed that the wearer's limbs are as free as air ; that 
she can even clap her hands, with arms vertical, above her 
head without the slightest discomfort. The gown is short, 
and the skirt is full, reaching only to about the middle of the 
calf of the leg ; and therefore, though worn without hoops, 



GENERAL DIVISIONS. 25 

it does not fall closely around the figure. The trowsers, 
which are also full, are gathered in at the ankle by a plain 
band, which has a small ruffle at the lower edge. The 
trimming, in moderate quantity, is put on the principal 
seams and the edges. The material, at all seasons of the 
year, both for male and female, should be flannel. 

It will be observed that the gentleman's dress (Fig. 10) is 
loose and comfortable. The primary object of the costume 
is not to exhibit rounded and shapely limbs and well-devel- 
oped muscles, but to give ease and comfort to the student in 
all of his positions and movements. The military jacket, 
without unnecessary padding, is selected. It has no useless 
skirt, and the collar is neither high nor stiff. The trowsers, 
which are very loose, are gathered in and buttoned at the 
ankle, or fastened with an elastic band or a small strap. 

Students may exercise in their street dresses. The gentle- 
men will remove their coats. The ladies will use elastic 
bands to sustain their skirts, so that the wearer's legs and 
feet m?/ have free play. Bathing dresses will very generally 
be found pretty and appropriate for these exercises. 

GEl^EEAL DIVISIONS. 

THE general divisions of Calisthenics embrace Chest, 
Shotjlder, Elbow, Arm and Hand, Head and JSTeck:, 
Tkunk and Waist, Knee, Leg- and Foot, and Combined 
Exercises. 

It will be remembered that the execution of the following 
exercises is done by all the students simultaneously and 
equally, so that each position is taken and each motion is 
begun by all at the same moment, and each class of move- 
ments is executed in the same time, which is to be marked 
as described p. 14. 

In executing the movements, the right side will have 
precedence of the left ; the front of the rear. Movements 
to the sides will always precede correspondent ones to the 
front and rear. 



26 



CALISTHENICS. 



OEAL ELEMENTS. 

THE instructor will first require the students to pronounce 
a catch-word once, and then produce the oral element 
represented by the figured vowel, or italic consonant, four 
times — thus : age, a, a, a, a ; at, a, a, a, a, &c. He will exer- 
cise the class perseveringly, until each student can utter con- 
secutively all of the elementary sounds, as arranged in the 
following 

Table of Oral Elements. 









I. TONICS. 








a, as in 


age. 


e, 


as in 


he. 


6, 


as in 


on. 


2 CL 

a, 


at. 


2 

e, 




end. 


0, 


a 


do. 


3 Ci. 

a, 


art 


K 




her. 


u/ 


u 


pure. 


4 i.C 

a, 


m. 


1 




ice. 


ft, 


a 


up. 


&,' " 


bare. 


% 




it. 




u 


full. 


a,^ " 


ask. 


% 




old. 


ou 


u 


our. 






II. 


SUBTONICS. 








J, as in 


Uk 


7n, 


as in 


L insibn. 


% 


as in 


vine. 


d, - 


did. 


n, 


u 


nine. 


w, 


a 


wHW.. 


g. " 


g^g- 


^^5 


u 


^ing. 


y^ 


(( 


you. 


h " 


jfib. 


T^ 


(.(. 


ra,re. 


^5 


u 


^est. 


h " 


Zo. 


fll, 


u 


this. 


h 


ii. 


azure. 



> A Fifth.— The Jifth element, or 
sound, represented by a, is its first or 
al/phabetic sound, modified or softened 
by r. In its production, the lips, 
placed nearly together, are held im 
movable while the student tries to 
utter the first or alpJidbetic sound of a 

2 A Sixth. — The sixth element rep- 
resented by a, is a sound intermedi- 
ate between a as heard in at, ash, 
and a as in arm, art. It is produced 
by prolonging and slightly softening 
a as heard in at. 

^ E Third. — The third element rep- 



resented by e, is e as heard in end, 
prolonged, and modified or softened 
by r. 

* U Initial — TJ, at the beginning 
of words, when long, has the sound 
of yu, as in us>e. 

^ R Trilled. — In trilling r, the tip 
of the tongue is made to vibrate rap- 
idly against the roof of the mouth. 
The instructor will frequently re- 
quire students, after a full inhala- 
tion, to trill r continuously, as long 
as possible. R may be trilled when 
immediately followed by a vowel. 





RESPIRATION, 
ni. ATONICS. 




/, as in yi/e. 


5, as in ^en^e. 


^A, as in shj. 


A, " AiU. 


t, " tart. 


wh^ " wli^ 


/?.', " ¥\Qk. 


th, '' thin. 




p, " jpvpe. 


ch, " cAin. 





27 



Students will also be required to form combinations by pre- 
fixing and affixing subtonics or atonies to the tonics. As the 
fifth element represented by a^ and the third element of ^, 
are always immediately followed by the oral element of r in 
words, the r should be introduced in like manner in the com- 
binations. The sixth sound of a is always immediately fol- 
lowed by the oral element of/*, n^ or 5, in the same syllable. 
For convenience, y only will be employed in combination. 

1. Form the combinations by prefixing or affixing the sub- 
as. 



be, be, 
bu, bu, 
eb, &c. 



ber; 
bou. 



tonics to the tonics , c^k., 

ba, ba, ba, ba, bar, baf; 
bi, b! ; bo, bo, bo ; bu, 
ab, ab, ab, ab, arb, af; 

2. Form the combinations by prefixing or affixing the 
atonies to the tonics ; as, 

fa, fa, fa, fa, far, faf; fe, fe, fer; 
f i, f ! ; fo, fo, fo ; fu, fu, &c. 

3. Form the combinations by employing both subtonics 
and atonies with the tonics ; as. 



baf, baf, baf, baf, bar, baf; bef. 



bef, &c. 



EESPIKATION. 

A SKILLFUL management of the respiratory organs while 
employing the voice, or during periods of muscular ex- 
ertion, is of the utmost importance. When talking or read- 



' Wh. — To produce tlie oral ele- compressing the lips, and then sud- 
ment of wh, the student will blow denly relaxing them while the air is 
from the center of the mouth — first escaping. 



28 CALISTHENICS. 

« 

ing, the breath should be drawn or gathered at the pauses, or 
intervals of the period, thus fully supplying the lungs with 
air, without improper interruptions. While taking calisthenic 
exercises, without employing the voice, the breathing, unless 
otherwise directed, should be carried on through the nose. 

In order to enlarge and strengthen the lungs, and give 
depth, mellowness, and purity to the voice, the instructor will 
frequently combine the following respiratory exercises with 
the production of the elementary sounds of the language. 
The students will stand in an erect, but easy posture ; the 
arms akimbo ; the fingers pressed on the abdominal muscles, 
in front, and the thumbs on the dorsal muscles, on each side 
of the spine, as in Fig. 25, p. 60. 

The action of the chest, the diaphragm, and the abdominal 
muscles will be free and unrestrained. The respiratory ex- 
ercises will occasionally be executed in connection with appro- 
priate music, or counting by the instructor. 

1. Deep Beeathiistg. Draw in and give out the breath, 
fully and slowly, eight times through the nose, and then eight 
times through the mouth, producing the prolonged sound of 
h on each exhalation from the mouth. 

2. Explosive Beeathing. Draw in a very full breath 
through the mouth, and emit it suddenly in a brief sound of 
the letter ^, sixteen times. Bise on the toes with each inha- 
lation, and recover the commencing position with each ex- 
halation. 

3. Panting. Inhale and exhale sixteen times through the 
nose, and then sixteen times through the mouth. The inspi- 
ration and expiration must be very quick and violent, the ex- 
piration predominating in force and sound. 

4. Produce the Atonics in connection with calisthenic 
movements, — the instructor counting, when music is not em- 
ployed. Each oral element will be uttered eight times, once 
on each motion from the position, the students audibly and 
fully inflating their lungs each time while recovering the com- 
mencing position. 



CALISTHENICS. 



CALISTHEI^IC exercises are arranged in this treatise 
chiefly for class drill in schools and families, and for the 
necessary preliminary lessons of the gymnasinm. They, how- 
ever, are adapted to the wants of all persons, either indi 
vidually or in classes. Practiced systematically and sedn- 
lonsly, they will give development of muscnlar fiber, increased 
arterialization, and improved innervation, insuring the regula- 
tion of associated, and the equal development of antagonistic 
groups of muscles. While the classes of movements should 
always be executed in the prescribed order, they may be re- 
peated at pleasure when employed as specifics. 

To invigorate the respiratory system, expand the chest, and 
acquire an upright carriage, the student will frequently exe- 
cute the following Chest, Shoulder, Elbow, and Arm and 
Hand Exercises — especially the movements of !Nos. 4, 5, 6, 10, 
14, 22, 23, 24, 25, 26, 40, 42, 43, 44, 46, 48, 54, 55, 56, 58, 61, 
63, 67, 69, 70, 71, 76, 77, 97, 102, 124, 125, 193, 262, 263, 
265, 266, 268, 269, 272, and 274. In cases of incipient con- 
sumption, the movements should often be described while the 
lungs are fully infiated. 

The Trunk and Waist, Knee, Leg and Foot, and Combined 
Exercises are valuable in cases of dyspepsia and torpid liver, 
affording relief to constipated bowels, and frequently removing 
general muscular weakness. The most valuable classes of 
movements for dyspeptics are those of !Kos. 142, 143, 144, 
146, 149, 150, 151, 155, 156, 157, 159, 160, 161, 168, 169, 
205, 206, 215, 218, 220, 322, 223, 230, 231, 232, 233, 241, 
242, 243, 281, and 283. 



32 CALISTHENICS. 



CHEST EXERCISE.^ 



FIRST SERIES. 

First Position. 

No. 1. — Immediately after tlie formation of the class, as is pre- 
scribed on p. 15, the instructor commands : 1. Attention — Class ; 
2. Chest Exercise ; 3. First Series; 4. First — Position. 

No. 2. — On hearing the first word of the first command, the 
students fix their attention; at the second, they always take the 
habitual or military position, p. 10, which brings the ear, shoulder, 
hip, knee, and ankle into fine, as seen in Fig. 12. 

No. 3. — When the fourth command is given, the students will 
take the first position, as represented by Fig. 13. The fists are 
placed together upon the breast, with their backs front, and the 
elbows are elevated as high as the shoulders. 

No. 4. — First Movements — Right. At this command, the stu- 
dents, marking time by counting,^ or otherwise, as prescribed p. 14, 
will describe the arc a b, and recover the commencing position four 
times. The outward motions are the accented or more forcible ones. 
On the fourth outward motion the instructor vrill command. Left, 
when the students, as soon as they recover the commencing position, 
describe the arc c d four times. On the fourth outward motion with 
the left hand, the instructor commands, Alternate, when the stu- 
dents, after recovering the commencing position, describe the arcs a b 
and c D alternately four times (twice to each arc), commencing with 

^ Chest Exercise. — As the first cation is thus secured, the first gen- 
three classes of movements are made eral division is called Chest Exercise; 
from and terminate with the chest, though, in a strict classification, it 
and all the movements from the^ would be termed Elbow Exercise. 
/<?wr positions of this general division '^ Music, Phonetics, and other 
bring into play the chest-muscles. Vocal Exercises to accompany the 
and as a more convenient classifi- Movements, pp. 38 to 48. 



CHEST EXERCISE. 



33 



the arc ab. At tlie command, Both, the arcs will be described 
four times simultaneously. It will be seen that these arcs are so 
described that, at their terminations b and d, the backs of the fists 
are to the rear. 

No. 5. — Second Movements^ — Right. The remaining commands 
of this class of movements, and the number and order of the move- 
ments, are the same as in No. 4 ; but the motions are made from the 
first position directly out at the sides and behind, as far as possible, 
the arcs described being horizontal. 



"^ 




«VPD 



Fig. 12. 



Fig. 18. 



No. 6. — Third Movements — Right. The motions of this class 
are made up and off at an angle of 45 degrees from the first position. 
The number and order of the movements are the same as in No. 4. 
On reaching the points e and f, the arms will be straight, and the 
backs of the fists to the rear. 



* Second Movements.— The great 
point in this class of movements is to 
hold the arms perpendicular to the 
body, and throw them backward as 
far and as violently as possible, thus 



stretching the collar-bone and flatten- 
ing the shoulder-blades. This gives 
room to the lungs in front, enlarges 
the chest, and tends to cure round 
shoulders. 



34 



CALISTHENICS. 



Second Position. 

No. 7. — The instructor commands, Second — Position ; and the 
students instantly, at the second word of command, place their elbows 
by their sides, in line with the waist, and their fists against their 
shoulders, backs front, as represented in Fig. 14. 




'. ^c 



FiG. 14. 



Fig. 15. 



No. 8. — First Movements — Right. At this command, the right 
forearm is carried directly down, as at a, Fig. 14, and returned to 
the commencing position four times ; when, at the command, Left, 
four corresponding motions are made with the left forearm, termi- 
nating at B ; then, at the command, Alternate, four downward 
motions are made alternately; and finally, at the command. Both, 
four downward motions are described with both forearms simul- 
taneously. 

No. 9. — Second Movements — Right. The remaining commands, 
and the number and order of the movements, are the same as in 
No. 8 ; but the motions are made directly front, by straightening the 
arms and recovering the commencing position. 



CHEST EXERCISE. 



35 



No. 10. — Third Movements — Right. The number and order of 
these movements are the same as in No. 8. The movements are 
executed by thrusting the arms directly up as high as possible to 
the points c and d, Fig. 14. 

Third Position. 

No. 11. — At the command, Third — Position, the students take 
the position of Fig. 15, in which the forearms are placed against the 
waist, with the backs of the fists out to the sides. 

No. 12. — There are three classes of movements from the third 
position : the first of which is described in the direction a b, Fig. 15 ; 
the second, in the direction a c ; and the third, in the direction a d. 
The commands, and the number and order of the motions, are the 
same as those of the Second Position, p. 34. 



Fourth Position. 

No. 13. — At the command, Fourth — 
Position, the students place their fists 
back of and against their hips, with the 
backs of the hands out, the thumbs closed 
in front, and the elbows pressed down 
and toward each other, as represented in 
Fig. 16. 

No. 14. — The first class of movements 
from this position is executed in the direc- 
tion A B ; the second, in the direction a c ; 
and the third, by describing the arc e d. 
In executing the third class of movements, 
the body will maintain a position as nearly 
vertical as possible. The outward or up- 
ward motions, which are produced with 
great vigor, terminate only when the fists 
are as high as, and in line with, the shoul- 
ders at the point d. The commands, and 
the number and order of the motions, are 
the same as those of the Second Posi- 
tion, p. 34. 




Fig. 16. 



36 



CALISTHENICS. 



I 



SECOND SERIES. 
First Position. 



No. 15. — The instructor will command: 1. Chest Exercise; 
2. Second Series; 3. First — Position. 

No. 16. — At the third com- 
mand, the students will take the ^ '--v.\ / ,' -^ 
first position, as represented in \ / i 
Fig. It. The backs of the fists 
are placed upon the breast, and 
the elbows are elevated as high 
as possible, preparatory to the 
movements. 

No. 17. — The commands, the 
positions, the classes of move- 
ments, and the order, direction, 
and number of motions, are the 
same in the Second Series of 
Chest Exercises as in the Firsts 
with only the difference that the 
backs of the fists are always 
within, thus reversing the action 
of all the muscles. 

The positions of the backs of 
the hands, in all stages of execution of the movements of the First 
Series, must be reversed in the Second. 



A .#';-'■ 




Fig. 17. 



THIRD SERIES. 

First Position. 



No. 18. — The instructor commands: 1. Chest Exercise; 2. 
Third Series; 3. Positions of First (or Second) Series; 4 First 
— Position. 

No. 19. — The positions of the Third Series are the same as 
those of the First Series, or of the Second, in accordance with the 
part announced of the third preparatory command of No. 18. The 



CHEST EXERCISE. 37 

students will take all of the positions in regular order, and execute 
a class of movements from each in combination, as follows : At the 
command, Right, the right member describes the first motion of the 
first class of movements, and recovers the commencing position ; the 
first of the second ; the first of the third ; and, again, the first of 
the second. At the command, Left, the left member executes the 
same number of corresponding motions ; and, finally, at the command, 
Both, both members execute these motions simultaneously, and im- 
mediately repeat their execution. For example, the class of com- 
bined movements from the first position of Chest Exercise, Fig. 13, 
will be executed as follows : First, the right arm describes the arc 
A B, and recovers the commencing position ; then it makes a motion 
directly back in line with the shoulder, and recovers the commencing 
position ; then it is thrown up, like the dotted arm, e, and brought 
back to the commencing position ; and, finally, the horizontal motion 
is repeated. The same number of corresponding motions is then 
made with the left arm. In conclusion, both arms execute these 
motions simultaneously, and immediately repeat their execution. 



FOURTH SERIES.' 

First Position. 

No. 20. — The instructor commands: 1. Chest Exercise; 2. 
Fourth Series; 3. First — Position. 

No. 21. — At the last command, the students take the first posi- 
tion, fists at A and b, as represented in Fig. 18. 

No. 22. — First Movements — Right. At the command. Right, 
the students commence inhaling air ; and on one (the instructor, or 
an assistant, does the counting, or otherwise marks the time), they 
simultaneously strike the right lung smartly, near the lower ribs, with 
the right fist ; on two, the hand recovers its commencing position at 
A ; on three^ the fist is struck against the lung immediately above the 

* Fourth Series. — The exercises of abdominal and dorsal region which 

this series tend to expand the lungs are concerned in respiration. Tliey 

and increase the flexibility of all the are among the best preventives of 

mnscles of the chest, and those of the consumption. 



38 



CALISTHENICS. 



previous place ; and so the right fist advances upward until, on seven, 
the right lung is struck just below the clavicle, or collar-bone, when 
the command, Left, is given, and the left lung is struck four times 
in like manner with the left fist. At the command. Alternate, the 
lungs are struck alternately four times, when the instructor com- 
mands, Both, and the lungs are struck simultaneously, with both 
fists, four times. 

No. 23. — Second Move- 
ments — Reciprocate. At this 
command, from the first posi- 
tion of Fig. 18, the student, 
on one, strikes the left lung 
near the lower ribs with the 
right fist ; on tioo, the right 
fist recovers the commencing 
position, and the left one gives 
a corresponding blow to the 
right lung ; on three, the left 
fist recovers its commencing 
position, and the right one 
strikes the left lung just above 
the previous place. Those re- 
ciprocating motions continue 
until, on eight, the left fist 
strikes the right lung just be- 
low the collar-bone, when the 
direction of the beating is reversed, and terminates with the lower 
ribs on the second eight. An immediate repetition of this beating 
up and down the chest completes the second class of movements 
from the first position. These movements should be executed with 
great rapidity. 

No. 24. — During the execution of these movements, the students 
will take deep inspirations, retaining the air in the lungs, when fully 
inflated, as long as possible, and then let the breath go out steadily 
and slowly, not permitting the air, however, to become completely 
exhausted at any time. Both the inspiration and expiration are 
done through the nose, the mouth remaining closed. The lungs are 
beaten smartly from the lower ribs up to the collar-bone ; but the 
middle of the chest is not struck. 




Fig. is. 



VOCAL EXERCISES. 39 



Second Position. 

No. 25. — At fche command, Second — Position, the students 
stretch the arms out sidewise as high as the shoulders, with the fists 
at c and d, Fig. 18. The remaining commands, and the classes of 
movements from this position, are the same as those of the first 
position. 

Third Position. 

No. 26. — Third — Position. At this command, the arms will 
be so elevated as to place the fists at e and f, Fig. 18. The com- 
mands and the classes of movements are the same as those given from 
the first position ; but the direction of the beating is reversed, com- 
mencing with the collar-bone. 

No. 27. — The instructor will frequently require the class in re- 
view to take the positions and execute the movements of an entire 
series of exercises without words of command. In that event, on 
the last accented motion of each class of movements, the students 
will take the position next in order, instead of resuming the com- 
Tnencing position. 



YOCAL EXEECISES. 
Varieties. 

IN combining vocal exercises with Calisthenics, as is pre- 
scribed on p. 14, the instructor will employ only such 
varieties as are best adapted to the exercises under consider- 
ation at the time. A great variety is here introduced, for 
convenient reference. 

I. Counting. 

No. 28. — The figures employed for indices show the number of 
motions that are made before one of the four general changes of a class 
of movements occurs. The motions from given positions are indicated 
by odd numbers, and those to recover commencing positions by even 
ones. The heavy or accented syllables are indicated by accented 
vowels. They are prolonged or dwelt upon twice as long as light or 



40 CALISTHENICS. 

unaccented syllables. The students count continuously from one to 
eight, inclusive, naming each number once, twice, or three times. To 
afford a greater variety, the class will occasionally sing the numbers, 
letting the voice rise and fall in regular progression, as in singmg the 
musical scale, 

123 4567 8 

' 1st. one, two, three, four, five, six, seven, eight ; &c. 

12 3 4 5 6 

2d. one one, two two, three three, four four, five five, six six, 
7 8 12 3 



seven seven, eight eight ; one one, two two, three three, &c. 
12 3 -4 5 

3d. one one, two two, three three, four four, five five, &c. 
12 3 4 



4th. one one one, two two two, three three three, four four four, 
5 6 7 8 



five five five, six six six, seven seven seven, eight eight eight ; &c. 
12 3 



5th. one one one, two two two, three three three, &c. 

1 .2 3 

6th. one one one, two two two, three three three, &c. 

II. Phonetics. 

No. 29. — The indices and the marks or accent are employed for 
the same purpose as in No. 28. The combinations of the tonics with 
the subtonics and the atonies are given on the twenty-eighth p. The 
students will commence with the first oral element of a, and give the 
tonics consecutively as arranged in the Table of Oral Elements, p. 26, 
uttering each one the number of times indicated in the following 
exercises. The tonics will also be uttered consecutively in combina- 
tion, as illustrated by the eighth variety of this section. 

1234 5 6 78 12345678 

Hi 1/ 2/ S/ 4/ •I/ R/V 1/ 2/ S/1/2/ 1/ 2/ S| 1/ 8/ O 

1st. a , a , a , a , ar , at , e , e ; er , i , i , o , o , o', u , u ; <fec. 



VOCAL EXERCISES. 41 

13345 6 78 1 

r\ 1 l/l 2/2 3/3 4/4 5/fs f>/V(i/^ 1/1 2/2 S/3 n 

2d. a a, a a, a a, a a, ar ar, at at, e e, e' e ; er er, &c. 
12345 678 1 

r»l 11/ 2 2/ 33/ 44/ r> r>i n /?«/>/ ii/ 22/ 3 3/ o 

3a. a a , a a , a a , a a , ar ar', at at , e e , e e ; er er , &e. 
13 3 4 5 6 

j.l 1/11 2/22 3/33 4/44 5/r. 5 «/>/«rtflr» n 

4tn. a' a a, a a a, a a a, a a a, ar ar ar, at at at, esc. 
13 3 4 5 6 



►^■1 11/1 22/2 SS/3 44/4 5 5/5 H/»6r>/6p p 

otn. a a a, a a a, a a a, a a a, ar ar ar, at at at, (fee. 
13 3 4 5 6 



/-»,! 111/ 222/ 333/ 444/ 5 5 5/ R/>Rr»(>;</ n 

otn. a a a , a a a , a a a , a a a , ar ar ar , at at at , (fee. 

13345678 13345678 
/7J.1 1/ 1/ 1/ 1/ 1/ 1/ 1/ 1/, 2/ 2/ 2/ 2/ 2/ 2/ 2/ 2/ fi 
(til. a, a, a, a, a, a, a, a ^ a, a, a, a, a, a, a, ai c^e. 

13345678 
8th. braeli, braeh, braeh, braeh, brach, bracb, bracb, brach; 

13345 678 

brar, brar, braf, braf, brech, breeli, brech, brech ; 

13 3 4 5 6 

brer, brer, brieh, brieh, brich, brieh, (fee. 



Ill Recitations. 

No. 30. — Marks of accent and indices are employed for the same 
purpose as in No. 28. For remarks on recitations and songs in con- 
nection with Cahsthenics, see p. 14. 



1st. Charging, then the coursers springing- 
5 6 7 8 



Sword and helmet clashing, ringing. 
1 2 3 4 



2d. He tugged, he shook, till down it came- 

5 6 7 8 



The roof, the dome, one sheet of flame 



42 CALISTHENICS. 

1 3 



3d. Hail to the chief who in triumph ad vances ; 

5 6 7 8 



Honored and blest be the evergreen pine 
13 3 4 



4th. The book is completed, our labor is enc]ed, 

5 6 7 8 



And envy defeated, while love is defended. 
1 3 3 4 



5th. May I gov ern my pas sions with ab solute sway ; 
5 6 7 8 



And grow wis er and bet ter as life wears away. 

lY. YocAL Music. 

No. 31. — The same varieties of measure and accent will be em- 
ployed in singing songs as in recitation, see No. 80. The simplest 
form of combining vocal music and Calisthenics is by employing 
either the tonics, or the syllables of the gamut as follows : 

138456781334567 8 
1st. do, re, mi, fa, sol, la, si, do ; do, si, la, sol, fa, mi, re, do. 

13345 678 1 

2d. do do, re re, mi mi, fa fa, sol sol, la la, si si, do do ; do do, &c. 

13845 678 1 

3d. do do, re re, mi mi, fa fa, sol sol, la la, si si, do do ; do do, &c. 

13 8 4 5 6 

4th. do do do, re re re, mi mi mi, fa fa fa, sol sol sol, la la la, &c. 
13 8 4 5 6 



5th. do do do, re re re, mi mi mi, fa fa fa, sol sol sol, la la la, &c. 
12 3 4 5 6 



6th. do do do, re re re, mi mi mi, fa fa fa, sol sol sol, la la la, &c. 



GENERAL COMMANDS. 



43 



INSTRUMENTAL MUSIC. 

THE iDiusic here introduced is specially arranged for this 
work from the choicest productions of the ablest mas- 
ters. It affords a sufficient variety for the entire course of 
calisthenic and gymnastic drill. The instructor, however, 
will not be conhned to it; as nearly all marches, dances, 
and other pieces of music that are employed to secure simul- 
taneous movements, are appropriate. 

General Commands. 

No. 32. — After students learn to recognize promptly the four 
commands given below, the instructor may dispense with vocal com- 
mands during a prescribed course of drill. The students will be 
taught to follow the order of the general divisions as given on p. 25, 
without words of command. All variations desired may be explained 
before the exercise commences. 

I. Attention. 

No. 33. — Whenever the instructor wishes to commence the in- 
struction ; to make an important explanation ; to vary the exercises, 
or secure marked attention for any purpose ; he will command. At- 
tention — Class ; or, in music, Attention — Attention. At the first 
word of the command, the students will fix their attention ; at the 
second, they will take their standings and assume the military posi- 
tion. If the instructor wishes simply to secure the attention of the 
class, without a change of position, he will omit the second word of 
command, or one half of the music that is employed for the com- 
mand. 

Attention Attention. 



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44 



CALISTHENICS. 



II. Position. 

No. 34. — The commands for positions to be taken, when given 
in music, vary from the usual commands. The signal for Position, 
is first given ; then the number of the position is announced by the 
number of times the next chord* is struck ; and finally, the com- 
mand, Position, is repeated, when the students take the position 
commanded. 

Position ; First Position. 



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III. Movements. 

No. 35. — The order of the commands for the Movements is re- 
versed in music. For example, the command. First — Movements, 
becomes Movements — First; a rest being given between the two 
words of command. It will be seen that the repetition of the last 
two notes in the first command under this title, forms the second 
command. These two notes will be struck three times for Third 
Movements; four times for Fourth, &c. Immediately after this 
command, the piece of music for the Series of exercises under con- 
sideration will be performed, and the class of movements commanded 
will be executed in due order. 

Movements First. 



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GENERAL COMMANDS. 



45 



lY. Best. 

No. 36. — If the instructor wishes the class to rest without de- 
ranging the lines, he commands, In place — Rest ; or, in music, Rest — 
Rest. At the last part of the command, each student, keeping his 
right foot on the line, will carry the left foot six inches to the rear, 
slightly bending the advanced knee, and let the weight of the body 
fall mainly on the foot in the rear. Then he will not be required to 
give attention, or preserve steadiness of position. If, on the con- 
trary, the instructor should wish to rest the students without con- 
straining them to preserve perfect lines, he will command, Rest ; or, 
in music, Rest — as you please. At the last part of this command, 
they will not be required to preserve immobility, or to maintain their 
positions. They will not, however, entirely break up the ranks ; but 
be in a position to instantly resume their standings at the command, 
Attention. 

1. Rest Rest. 



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AS YOU PLEASE. 




No. 3 7. — When music is employed in connection with Calisthen- 
ics or Gymnastics, each piece will he repeated as often as required. 
For example, the first piece of music that immediately follows, en- 
titled " Part First of Chest Exercise,'^ may be repeated at pleasure, 
answering for all the movements of each Series of that general divi- 
sion. In order to give variety, however, the instructor will use Part 
First for the First Series of Exercises ; Part Second for the Second 
Series ; Part First for the Third Series, &c. ; or the two pieces of 
music may be used alternately, the change occurring every time a 
neiv position is taken. 



46 



CALISTHENICS. 



CHEST EXERCISE. 

PART FIRST. 



Allegretto. 



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47 



PART SECOK'D. 



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48 



CALISTHENICS. 



SHOULDER EXERCISE. 



Allegro. • 



PART FIRST. 







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49 



PART SECOND. 

Tempo di marcia, molto maestoso. 



G. MEYERBEER. 



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50 



CALISTHENICS. 



II. 



SHOULDER EXERCIS 



FIRST SERIES. 

First Position. 

No. 38. — The instructor will command: 1. Shoulder Exer cine ; 
2. First Series ; 3. First — Position.' 





Fig. ly. 



Fig. 20. 



No. 39. — At the last word of the third command, the students 
take the first position, Fig. 19, which differs only from the military 



^ First Position. — The class of 
movements from, this position brings 
into play the muscles which raise 
the shoulders and tlie upper ribs, 
and enlarges iipward the cavity of 
the chest. It is of great serAice in 
cases of incipient consumption, and 



in -[iSiriisl paralyzation of the slioulder 
muscles. In cases of unequal height 
of the shoulders, proceeding from a 
partial paralyzation of one of them, or 
from the cur\'aturo of the spine, this 
movement should be performed fre- 
quently with the defective shoulder. 



SHOULDER EXERCISE. 



51 



position in turning the elbows out a little and bringing the palms nf 
the hands in, so that the thumbs point front. 

No. 40. — The remaining commands are: 1. Right; 2. Left; 
3. Alternate ; 4. Both. At the first of these commands, the right 
shoulder is raised and lowered four times ; at the second, the same 
number of corresponding motions is made with the left shoulder ; at 
the third, these motions are made alternately four times, the right 
shoulder being first raised and lowered ; and at the last command, 
both shoulders are raised together and lowered four times, as repre- 
sented by the dotted lines of Fig. 19. During these movements, the 
arms are kept straight by the sides, the elbows remain unbent, and 
the shoulders are raised as powerfully and as high as possible. They 
must be lowered gently, that the head may not be too much shaken. 



Second Position. 

No. 41. — The instructor commands, Second — Position ; and the 
students instantly take the position of Fig. 20, by raising the elbows 
at the sides as high as 
the shoulders, and pla- 
cing the hands in the 
armpits with the thumbs , ...... , 

front. 

No. 42. Fird 

Movements Right. 

At this command, the 
right arm and hand are 
carried directly down, 
and returned to the com- 
mencing position four 
times, as represented in 
Fig. 20 ; when, at the 
command. Left, the left 
arm and hand execute 
the same number of 
corresponding motions ; 
then, at the command, 
Alternate, four down- 
M^ard motions arc made alternately ; and finally, at the command, Both, 
four downward motions are executed with both arms simultaneously. 




Fig. 21. 



52 



CALISTHENICS. 



No. 43. — Second Movements — Right. The remaining commands, 
and the number and order of the movements, are the same as No. 42 ; 
but the motions are made directly out sidewise, as represented in 
Fig. 21. 

No. 44. — Third Movements — Right. The number and order of 
these movements are the same as those of No. 42. The movements 
are executed by carrying the arms out sidewise ; but, instead of hav- 
ing them terminate when the arms are straight, as represented in 
Fig. 21, they are continued until the arms are held vertical in line 
with the head, the backs of the hands being toward each other. 





Fig. 22. 



Fig. 23. 



Third Position. 

No. 45. — Third — Position. At this command, the points of the 
fingers are placed against the shoulders in front, where the arms and 
shoulders join, with the thumbs up and the elbows in line with the 
shoulders, as represented in Fig. 22. 

No. 46. — The remaining commands, and the number and order 



SHOULDER EXERCISE. 53 

of the movements from this position, are the same as from the second 
position ; but the first class of movements is executed in front, as 
represented in Eig. 22 ; the second, by carrying the forearm directly 
out side wise in line with the breast ; and the third, by straightening 
the arms, and carrying them back horizontally as far as possible. 

Fourth Position. 

No. 47. — Fourth — Position. At this command, the points of 
the fingers are placed upon the shoulders where the arms and shoul- 
ders join, with the thumbs back, and the elbows in line with the 
shoulders, as in Fig. 23. 

No. 48. — The commands, and the number and order of the move- 
ments from this position, are the same as from the second position ; 
but the first class of movements is executed directly up, as repre- 
sented in Fig. 23 ; the second, by keeping the elbows in position, and 
carrying the forearms directly sidewise ; and the third, by straighten- 
ing the arms and carrying them sidewise completely down against 
the thighs, with the hands open and the thumbs pointing back. 



SECOND SERIES. 

First Position. 

No. 49. — ^The instructor commands: 1. Shoulder Exercise ; 2. 
Second Series ; 3. First — Position. 

No. 50. — At the command, Position, the students will take the 
position of Fig. 20, which is the first position of the Second Series. 
The second position is the position of Fig. 22 ; the third, of Fig. 23. 

No. 51. — The students will take these three positions in regular 
order, and execute one class of movements from each in combination, 
as follows : At the command. Right, the right arm describes the 
first motion of the first class of movements, and recovers the com- 
mencing position ; the first, of the second ; the first, of the third ; 
and again, the first of the second. At the command, Left, the left 
arm executes the same number of corresponding motions ; and, finally, 
at the command. Both, both arms execute these motions simultane- 
ously, and immediately repeat their execution. The movements of 

this series correspond to those of No. 19. 

,3* 



54 



CALISTHENICS. 



ELBOW EXERCISE. 



PART FIRST. 

Cantabile, con molto portamento. 



G. MEYERBEER. 



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55 



PART SECOWD. 



DONIZETTI, 






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PART FIRST. 



« •/ •! AUenro hrillante. ** :^=" ".' "; 



G. MEYERBEER. 



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ARM AND HAND EXERCISE. 



57 



PART SECOND. 



JAS. BELLAK. 



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58 



CALISTHENICS. 



PART TTTTTtP. 




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ELBOW EXERCISE. 



59 



III. 

ELBOW EXERCISE. 



FIRST SERIES. 



First Position. 



1. Elbow Exercise; 



No. 52. — The instructor will command 
2. First Series; 3. First — Position. 

No. 53. — At the last command, the students will take the posi- 
tion of Fig. 24, which is the same as the first position of Chest 
Exercise, No. 3. 

No. 54. — First Movements — Right. At 
this command, the students will force the right 
elbow down and back, as far as possible, at 
an angle of 45 degrees, as represented by the 
lower dotted elbows of Fig. 24, and recover 
the commencing position four times. At the 
command, Left, the left elbow will execute a 
corresponding motion and recover the com- 
mencing position four times ; when, at the 
command, Alternate, four corresponding 
motions from the commencing position will 
be executed by the elbows alternately ; after 
which, at the command. Both, four of these 
motions from the commencing position will 
be executed by both elbows simultaneously. 
In executing these movements, the fists must 
be drawn from the breast, without varying 
the bend of the elbovj. 

No. 5 5 . — Second Movements — Right. The remaining commands, 
and the number and order of the movements of this class, are the 
same as No. 54 ; but the motions are made with the elbows directly 
back from the position of Fig. 24, as far as possible. Read the note 
on p. 33, which is equally applicable to this class of movements. 

No. 56. — Third Movements — Right. The motions of this class 
are described directly up and out, as far as possible, at an angle of 




Fig. 24. 



GO 



CALTSTHENICS. 



45 degrees, as represented by the upper dotted elbows of Fig. 24. 
The number and order of the movements are the same as in No. 54. 

Second Position. 

No. 5 7. — The instructor commands, Seco7id — Position ; and the 
students take the position of Fig. 25, in which the hands are set fast 
on the hips, with the thumbs back. 





Fig. 



Fig. '2t). 



No. 58. — First Movements — Right. The chiss of movements 
from this position is executed by first throwing the right elbow forci- 
bly back, see dotted arm of Fig. 25, and recovering the commencing 
position, four times ; then the left elbow describes four correspond- 
ing motions ; then four like motions are made with the elbows 
by alternation ; and, finally, four motions are made by both elbows 
simultaneously. 

Third Position.' 
No. 59. — At the command, Third — Position, the students take 

' Third Position, — By the move- more back and drawn down, thereby 
ments from the third position, the widenirg the chest and promoting a 
shoulders are strengthened, thrown nobler carriage. A valuable addition 



ELBOW EXERCISE. 



61 



the position by interlacing the fingers, and placing the hands firmly 
against the small of the back, thumbs pointing down, as in Fig. 26. 

No. 60. — First Movements — Right. The first class of move- 
ments from this position is the same as No. 58. 

No. 61. — Second Movements — Down. At this command, keep- 
ing the body perfectly vertical, the hands are thrust down as far as 
possible, and returned to the commencing position four times, as in 
Fig. 26 ; then, at the command, Up, an arc is described in the rear, 
by thrusting the hands and arms back and up, as high as possible, 
and resuming the commencing position four times ; and finally, at the 
command. Alternate, eight motions are made alternately from the 
commencing position, — the first being down, and the second, hack 
and up. 





' E 




Fig. 27. 



Fig. 28. 



Fig. 29. 



No. 62. — Third Movements — Right. At this command, the 
knit hands are passed, in line with the waist, from the third position 



to these movements may he secured hy tion, and to inhale fresh air every 
requiring the students to exhale the time the position is resumed, executing 
breath on every motion from the posi- the movements sl&wly. 



62 CALISTHENICS. 

to the right side, in such a manner as to draw the left arm firmly 
against the left side and across the spine, showing the hands in front, 
as represented in Fig. 2t, when the commencing position is resumed. 
This movement is made four times to the right ; four times to the 
left ; four times from the commencing position by alternation to the 
right and left : and at the command, Both, eight motions are made 
completely round from side to side, — the first motion commencing 
from, and the eighth terminating with, the commencing position. 

Fourth Position. 

No. 63. — The instructor commands, Fourth — Position, and the 
students take the position by placing the clasped hands against the 
abdomen, with their backs front, the elbows bemg so bent as to form 
right angles, as in Fig. 28. 

No. 64. — First Movements — Right. This class of movements 
corresponds to the movements of No. 5t ; but the motions from the 
commencing position are made directly front with the elbows, the 
hands retaining their position. 

No. 65. — Second Movements — Down. At this command, the 
arms are stretched directly down as far as possible, the clasped hands 
describing the line a b in Fig. 28, and brought back to the com- 
mencing position four times ; four outward motions are then made in 
the line a d ; and, finally, eight outward motions are made alternately 
in the lines a b and a d. At the termination of each outward motion 
of this class, and the one immediately following, the palms will be 
brought forcibly together, thus producing sounds by the concussion 
which mark the time. 

No. Q6. — Third Movements — Front. The number and order of 
these movements correspond to those of No. 65 ; but the motions 
are made in the lines a c and a e. 

No. 67. — Fourth Movements — Right. The number and order 
of these movements correspond to those of No. 61 ; but the motions 
are made from the fourth position by carrying the hands to the side 
and back, as in Fig. 29. Throw hands behind much farther than 
represented in this figure. The face and the feet are to be kept for- 
ward. This class of movements is very important in strengthening 
the abdominal muscles. It should be performed with great force, 
but not fast. 



ELBOW EXERCISE. 



63 



Fifth Position. 

No. 68. — At the command, Fifth — Position, the students will 
take the position of Fig. 30, in which the backs of the hands are up. 

No. 69. — FiVf^t Movements — Up. At this command, the knit 
hands and the arms are stretched up as high as possible, as at a, in 
Fig. 30, and brought back to the commencing position four times ; 
then four similar motions are made up and front at an angle of 45 
degrees ; and finally, eight motions from this position are made alter- 
nately in these two directions. Rise on the toes with each upward 
motion. 





Fig. 31. 




Fig. so. 



Fig. 82. 



No. 70. — Second Movements — Right. At this command, the 
hands and the arms will move to the right until the left elbow 
touches the head, as seen in Fig. 31, and recover the commencing 
position four times ; when, at the command. Left, four correspond- 
ing motions will be made to the left ; then, at the command. Alter- 
nate, four motions from the fifth position will be made to the riglit 
and left alternately ; and finally, at the command. Both, eight mo- 



64 CALISTHENICS. 

tions will be made the whole distance to the right and left, recover- 
ing the commencing position only on the eighth motion after the 
command, Both. 

No. 71. — Third Movements — Front. The remaining commands 
are, Back, Alternate, Both. The number and order of the motions 
of the third class of movements from the fifth position are the same 
as the second^ No. *I0 ; but the motions are made from the head 
down to the front, as in Fig. 32, and behind, touching the back as 
low down as possible with the thumbs. 



SECOND SERIES. 

First Position. 

No. 72. — The instructor will command: 1. Elbow Exercise; 
2. Second Series. The remaining commands, the positions, the 
classes of movements, and the order, direction, and number of mo- 
tions, are the same in the Second Series as in the First ; with only 
the difference that the fingers are interlaced as at b. Fig, 30, thus 
bringing the backs of the hands within, and reversing the action of 
all of the muscles employed. The positions of the backs of the hands, 
in all stages of execution of the movements of the First Series, must 
be reversed in the Second. 

Music. — When music is employ- on p. 55 is better adapted to the 

ed with Calisthenics or Gymnastics, movements of Nos. 62 and C7, than 

the instructor will have the pieces, that on p. 54 : the music for Arm and 

arranged for each general division, Hand Exercise, commencing on p. 56, 

thoroughly tested, and use the music ^^rt First, is better adapted to the 

that is best adapted to the class of movements of the First Position, p. 

movements under consideration at ^^ ' '^"^^ ^'^^^ Second, to the move- 

the time. For example, the music ^^^^^^ ^^ ^^^ ^^^^^^ Position, p. 66. 



ABM AND HAND EXERCISE. 



65 



lY. 



ARM AND HAND EXERCISE. 



FIRST SERIES. 



First Position. 

No. 73. — The instructor will command: 1. Arm and Ha7id Ex- 
ercise; 2. First Series; 3. First — Position. 

No. 74. — At the word, Position, the students will extend their 
arms du-ectly front, and place the palms of the hands together, as in 
Fig. 33. 



(i-r:-.- 








Fig. 84. 

No. 75. — First Movements — Right. At this command, the stu- 
dent will describe the line a b, Fig. 33, with the right hand, and 
recover the commencing position four times ; at the command, Left, 
four corresponding motions from the position will be made with the 
left hand ; at the command, Alternate, four of these motions will 



66 CALISTHENICS. 

be made from the position by alternatiou ; and finally, at the com- 
mand, Both, four of these motions will be made from the position 
with both hands simultaneously. Every time the commencing posi- 
tion is resumed, the palms will be struck together smartly, so as to 
mark the time. — Music for these exercises commences on p. 5G. 

No. 76. — Second Movements — Right. The remaining com- 
mands, and the number and order of the movements, are the same 
as in ]^o. t5 ; the motions being made directly back from the com- 
mencing position, as represented by the dotted arms at the rear in 
Fig. 33. 

No. 77. — Third Movements — Right. These movements, which 
correspond to those of jN^o. 15, are made in the arcs a c and a d. 

Second Position. 

No. 78. — At the command. Second — Position, the arms are ex- 
tended front, the palms are placed together, and the thumbs pointed 
to the right, as at 1, in Fig. 34. 

No. 79. — First Movements — Right ; Left ; Reciprocate. In 
executing these movements, the right palm strikes the left four drawn 
blows toward the breast, and then four similar ones in the opposite 
direction ; the same number of corresponding blows is then given the 
right palm with the left ; and, finally, one arm is thrust forward at 
the same time the other is drawn toward the breast, producing a see- 
saw or reciprocating motion, and the palms, when passing, are vigor- 
ously struck together until sixteen blows are given. The sixteen 
strokes produced by reciprocation are made with twice the rapidity 
of the preceding ones. — The Second Movements are executed with 
the hands held as at 2, in Fig. 34 ; the Third, as at 3. The number, 
order, direction, and kind of motions of each of the last two classes 
of movements, are the same as those of the first. These movements 
are valuable for the exercise of nearly all of the arm muscles, espe- 
cially the flexors and the muscles of the fore-part of the chest. 

Third Position. 

No. 80. — At the command. Third — Position, which really in- 
volves four positions, the hands are held in line with the elbows, the 
right within the left and the thumbs pointed front, as represented at 
A, in Fig. 35. 



ARM AND HAND EXERCISE. 



67 



No. 81. — First Movements — Right. At this command, the 
student will raise the right hand nearly to the chin, and bring it 
down, striking the palm of the left hand with the back of the right, 
four times ; at the command, Left, he will strike the right hand 
with the left, in like manner, four times ; and finally, at the com- 
mand, Alternate, he will give eight blows alternately, first striking 
the left hand with the right. He will strike 
the hands together, on both odd and even 
numbers. — Second Movements. The second 
movements only differ from the first in being 
executed with the palms of the hands down, 
and the thumbs pointed toward the abdomen. 

•No. 82. — Third Movements — Right. At 
this command, the student will first elevate the 
hands in line with, and about eight inches in 
front of the breast, the back of the right hand 
being held against the palm of the left and the 
thumbs pointed up, as represented at b in Fig. 
35. He will then proceed to execute the move- 
ments, which only differ from the first class of 
movements of No. 81 in the direction of the 
motions, which is toward and from the breast. 
— Fourth Movements. These only differ from 
the Third in being executed with the palms to 
the front and the thumbs pointed down. 




Fi&. 35. 



* Fourth Position. 

No. 83. — Fourth — Position. This varied position is taken in 
four places. On the word, Position, the arms are extended, and the 
palms are pressed together, as at a. Fig. 36, for the first place ; and 
each remaining place is taken at the command, Change, — the second 
place being at b ; the third, at c ; and the fourth, in front at about 
the height of a, in Fig. 35, with the palms pressed together as at d, 
Fig. 36, the right thumb pointed toward the abdomen, and the left 
directly front. 

No. 84. — First Movements. The first class of movements is 
executed by rubbing the palms vigorously together with a recipro- 
cating or see-saw motion while rapidly counting eight twice at each 



68 



CALISTHENICS. 



place named in No. 83. — The Second Movements are executed by 
rapidly striking the palms together eight times in each of the four 
places of the fourth position. 

Fifth Position. 

No. 85. — Fifth — Position. In this position, the arms are ex- 
tended, first to the right in line with the chest, the thumbs being 
placed against the ends of the little fingers, with the ends of all the 
fingers in line with the thumbs, as in Fig. 37 ; second, the arms are 



C :"V7 





Fig. 36. 



Fig. 37. 



elevated on the same side, at an angle of 45 degrees, as represented 
by the dotted arms of Fig. 3*1 ; third and fourth, the arms are ex- 
tended in two directions to the left, corresponding with those to the 
right ; fifth, the arms are extended directly front in line with the 
shoulders ; and sixth, the arms are extended front and up, at an 
angle of 45 degrees, corresponding to the position of the dotted arms 
of Fig. 37. When the arms are extended to the right, the face is 
turned to the left, and vice versa. In extending the arms front, the 
head will be held erect, and the face front. 



ARM AND HAND EXERCISE. 



69 



No. 86. — First Movements — Right. The remainiug commands 
are : Up ; Left, Up ; Front, Up ; or the general command, Change, 
will answer for all of the commands but. Right. The first and only 
class of movements is executed by extending the arms in the first 
four directions of No. 85, and simultaneously rubbing the ends of the 
thumbs against the ends of all of the fingers {snapping the fingers) 
four times in each direction ; and finally, the arms are extended in 
the two directions front, and the fingers are snapped eight times in 
each of these positions. 



secojstd series. 

First Position. 

ITo. Q7. — The instructor will command : 1. Arm and Hand Ex- 
ercise; 2. Second Series ; 3. i^irs^-— Position. 

No. 88. — At the third command, the student will take the first 
position, as in Eig. 38, in 
which the palms are up and 
the thumbs pointed back. 

No. B9.— First Move- 
ments. The first class of 
movements is executed from 
the first position by tightly 
clinching the fingers, thus 
forming fists, on odd num- 
bers, and stretching them 
out, as far as possible, on 
even numbers, four times, 
with the palms up ; four 
times with the palms turn- 
ed down ; four times with 
the thumbs up; and four 
times with the thumbs down. 

No. 90. — In all arm and hand exercises, when the arms are ex- 
tended their full length, either side wise or to the front, the palms will 
always have precedence, being held first up while a prescribed num- 
ber of motions are being made, and then down during the same 
period ; after which the thumbs are pointed up while the prescribed 




Fia. 38. 



TO 



CALISTHENICS. 



motions are being made, and then turned down for an equal period. 
The order and direction of these four modes of holding the hands are 
represented in Fig, 39. 

No. 91. — Second Movements, The second class of movements 
from the position of Fig. 38, will be executed by first turning the 
arms so that the thumbs point front with the palms down on odd 
numbers, and recovering the commencing position on even ones four 
times ; second, with the arms still extended sidewise, and the hands 
held so that the thumbs point up as at 3 in Fig. 

39, turn the arms so that 

the thumbs shall describe 

arcs front and point down, 

the palms being back, four 

times ; and finally, with the 

palms up, turn the arms 

and hands completely over, 

and recover the commen- 
cing position eight times. 

In describmg the last eight 

motions from the commen- 
cing position, the arms will 

be so turned that the palms 

shall be up on both odd 

and even numbers, differing 
only from Fig. 40 at the termination of the motion from the com- 
mencing position, in having the arms extended sidewise. 

No. 92. — Third Movements — Reciprocate. At this command, 
from the position of Fig. 38, the trunk vibrates from side to side, 
bending as much as possible, with the legs kept straight, first to the 
right and then to the left, eight times for each of the four modes of 
holding the hands described in No. 90. On the thirty-second motion 
the commencing position is resumed. When the trunk bends to the 
right, the right arm is depressed and the left one elevated ; and 
when the trunk bends to the left, the left arm is depressed and the 
right one elevated, thus describing the motion of Fig. 41. This class 
of movements, with some others of the Series, is both an Arm and 
Hand, and a Trunk exercise. Indeed, it brings in play, very pleas- 
antly and effectively, nearly all the muscles of the body. Let it be 
executed frequently. 




Fig. 30. 




Fjg. 40. 



ARM AND HAND EXERCISE. 



71 



Second Position. 

No. 93. — At the command, Second — Position, the student will 
take the position of Fig. 42, in which the arms are extended horizon- 
tally front, in line with the shoulders, with the palms up. 





Fig. 42. 



Fig. 41. 



No. 94. — First Movements} This class of movements corre- 
sponds to that of No. 89. — Second Movements. The second class 
of movements of this position is executed by turning the palms to the 
second direction of Fig. 39, and back to the first, four times ; then 
to the fourth, and back to the third, four times ; and, finally, the 
arms are turned completely over from the position of Fig. 42 co that 
of Fig. 40, and back again, eight times. 



' Effects of Movements. — The 
four classes of movements described 
in Nos. 89, 91, and 94, bring into play 
the rotatory muscles of the arm and 
hand, and the finger muscles. They 
promote a free action of the joints of 



the arm, the wrist, and the fingers, 
and are, besides, useful against para- 
lyzation of the above-mentioned mus- 
cles, and contractions of the wrist 
and finger-joints. Students will fre- 
quently execute these movements. 



72 



CALISTHENICS. 



No/ 95. — Third Movements {Rocking Exercise)} These move- 
ments are executed by throwing the arms forcibly backward and for- 
ward sixteen times ; that is, four times for each of the four directions 
of the hands in Fig. 39. As the arms and hands are recovering the 
commencing position for the fourth time, the command. Change, is 
given, and the direction of tlie palms, or thumbs, is changed and the 
movements continued. The trunk must not remain stiff, but rather 
yielding upon the hip joints in such a manner that, acting as a 
balance, it is now bent a little forward, now a little backward, as 
represented by the dotted part of Fig. 42. The whole movement is 
thereby rendered easier, and the effect more universal. 



Third Position. 



No. 96. — At the command, Third- 
take the position of Fig. 43, in which ... 
the right palm is placed upon the back " 
of the left hand, the head is drawn 
back, the chin elevated, the breast 
projected, and the back hollowed. 

No. 9 7 . — First Movements. The 
first and only class of movements from 
this position is executed by first bend- 
ing the trunk to the left, and de- 
scribing two arcs simultaneously with 
the hands out and back, at an angle 
of 45 degrees, and recovering the com- 
mencing position, four times (see Fig. 
43), as though one were swimming 
partially on the left side ; then the 
trunk is bent in like manner to the 
right, and four correspondmg double 
motions are simultaneously executed 
from the position, as though one were 
swimming partially on the right side ; 



-Position, the student will 




Fig. 43. 



* Third Movements. — In execu- 
ting the movements of Nos. 92 and 
95, not only the respective arm and 
shoulder muscles, but most of those 
of the abdomen, the sides, and the 



back, are set in a sort of rocking mo- 
tion. The immediate effect of this 
motion is an agreeable feeling ; and 
although the motion itself is some- 
what violent, its influence is, on the 



ARM AND HAND EXERCISE. 



73 



and, finally, standing erect, with the elbows in line with the shoulders, 
eight outward motions are made with both arms simultaneously, as 
though a swimmer were striking out directly in front. On every 
outward movement from the commencing position, the student rises 
on the toes, and stretches the whole body upward and forward. 



THIRD SERIES. 

First Position. 

No. 98. — The instructor commands : 1. Arm and Sand Exer- 
cise; 2. Third Series; 3. First — PosrriON. 

No. 99. — At the third command, the student will take the posi- 
tion of Fig. 44, with the ^'-m- 



arms extended horizon- 
tally, and the palms up, 
as at A and c. 

No. 100. First 

Movements — Right. At 
this command, the right 
arm will describe the arc 
A B and recover the com- 
mencing position four 
times ; then, at the com- 
mand, Left, the left arm 
will describe the arc c d, 
and recover the commen- 
cing position four times ; 
then, at the command, 
Alternate, four corre- 
sponding downward mo- 
tions will be made with 




Fig. ^i. 



whole, a mild one. It forms, first, 
a pretty good quota of the whole 
amount of exercise required, and is a 
powerful promoter of the circulation 
of the blood. It is also of essential 
service in cases of paralyzation of the 
muscles of the arm, back, and abdo- 



men, as well as sluggishness and in- 
terruption of the functions of the 
abdomen in general, and is recom- 
mended on account of its mild work- 
ing in special cases, and particularly 
as a rest during the execution of a 
scries of calisthenic exercises. Al- 



74 CALISTHENICS. 

the arms alternately ; and, finally, at the command, Both, the arcs 
A B and c D will be described, and the commencing position regained 
four times with both arms simultaneously. 

No. 101. — Second Movements — Right. The remaining com- 
mands, and the number and order of the motions, are the same as 
those of Xo. 100; but this class of movements is executed in the 
arcs A E and c f. In raising the arms separately, they are to be 
carried up only to a vertical position ; but when both arms are raised 
simultaneously, the palms are vigorously brought together over the 
head, as represented in Fig. 44. 

No. 102. — Third Movements} The only remaining command 
of this class of movements. Change, is employed three times. First, 
the right arm will describe the arc a b, and the left c f, and recover 
the commencing position four times simultaneously ; then the right 
arm will describe the arc a e, and the left c d, and recover the com- 
mencing position four times in like manner ; then the right arm will 
describe the arc a b at the same time the left is describing c f, when 
the right arm will describe the entire arc b a e, and the left f c d, 
simultaneously, only stopping at the commencing position, a and c, 
after the right hand has been at b and the left at f four times ; and, 
finally, both arms will pass up to e and f, and then describe simul- 
taneously the complete arcs e a b and f c d, and immediately regain 
the position of the dotted arms at e f, only stopping at the com- 
mencing position, A and c, on the fourth downward motion. 

Second Position. 

No. 103. — At the command, Second — PosmoN, the students 
will take the position of Fig. 42, which only differs from the position 

though the movement is not what the nervous system of the abdomen, 
may be called heating (in spite of the and ■which are not to be otherwise 
impulse given to the blood), yet it explained. If thought necessary, 
may be advantageously used for these classes of movements may be 
warming the trunk, arms, and hands, executed several times. 
It has a favorable effect as a stimu- ^ The movements of this position 
lant at those times of bodily and men- bring into play the allotment or rais- 
tal lassitude which now and then ing muscles of the arm, and the side- 
arrive, in consequence sometimes of neck muscles, enlarge the sides of the 
a change in the weather or of the chest and the space between the lower 
season, or of a disarranged state of ribs, and promote healthy respiration. 



AKM AND HAND EXERCISK 



75 



of 'No. 99 in having the arms extended directly /ron^, in line with 
the shoulders 

No. 104. — The three classes of movements from this position 
have the same number and order of motions, and the same commands, 
as Nos. 100, 101, and 102, respectively ; but they are executed in 
front of the body instead of to the sides. 



Third Position. 



yi D 



^f 



No. 105. — At the command. Third — Position, the student will 
take the position of Yig, ^ ,. 

45, in which the arms ^..'/il fA ■ ^ 

and hands are as at a a d 

No. 106. First 

Movements. These 

movements are executed 
from the sides by bend- 
ing both elbows simul- ^ '^f-' 
taneously, and drawing 
the forearms in on odd 
numbers and straighten- 
ing the arms on even B 
ones, first from a a to 
B B, Fig. 45 ; from b b 
to c c ; from c c to d d ; 
from D D to E E ; and 
then back, by reversing 
the order of the motions. 
These motions will be 
made in regular order 
from A A to E E and back, 
twice with the palms out at the sides and the thumbs back ; and 
twice with the backs of the hands out and the thumbs pointed front. 

No. 107. — Second Movements. The second class of movements 
is made in front, as represented by Fig. 46. In its execution, the 
elbows are bent and the arms thrust simultaneously forward, in 
such a manner as to form the irregular line b c d e r. When counting 
is employed, the arms will be at a c on two ; at a d, on four ; at a e, 
on six; and at af, on eight; when the direction of the motions is 




Fia. 45. 



76 



CALISTHENICS. 



reversed, and the arms resume the position a b on the second eight 

These motions are made in front from b ,,,,f 

to F, and back from f to b, once with the fij "' -^ 

palms held front and up ; once with the ;; \ ' Mi''\ e 

backs of the hands front and up ; once 

with the thumbs pointed front and up ; 

and once with the thumbs pointed back 

and down, see Fig. 39. 




Fig. 46. 



FOURTH SERIES. 

First Position. 

No. 108. — The instructor commands : 
1. Arifti and Hand Exercise ; 2. Fourth 
Series; 3. First — Position?. 

No. 109. — At the last command, the 
student will take the position of Fig. 4t. 

No. 110. — First Movements {Chop- 
ping) . The first and only class of move- 
ments from this position is executed by 
first making the motion represented by 
the dotted part of Fig. 4*1, and recover- 
ing the commencing position eight times ; 
and then taking the position on the left 
side, with the left hand higher than the 
right, like a left-handed chopper, and 
making eight corresponding downward 
motions inclining to the right. The ac- 
cent will be placed upon the downward 
motions. 

Second Position. 

No. 111. — At the command. Second 
— Position, the student will take the po- 
sition of Fio:. 48. 

No. 112.— The movements of this Fig. 47. 

position correspond to those of No. 110 ; but the eight motions from 




>^"r 



AEM AUD HAND EXERCISE. 



77 




Fig. 4S. 



the right side are made by throwing the arms ujo, as represented by 
the dotted part of Fig. 48. Eight cor- ,,. 

responding upward motions are made from 
the left side, the motions to recover the 
commencing ponition being unaccented. 
These are the motions of a chopper, who 
is chopping into a tree as high as possible 
above his head. 

Third Position. 

No. 113. — At the command. Third — 
Position {Sawing), the student will take 
the position of Fig. 49, in which the body 
is bent slightly forward, inclining to the 
right, and principally supported on the 
right foot ; the arms are bent at the 
elbows, and the left fist is held higher 
than the right, as though one were hold- 
ing a buck-saw in position to give a down- 
ward stroke. 

No. 114. — First Movements — Dowx. 
At this command, the arms are thrust 
down slightly inchning front, as repre- 
sented by the dotted arms of Fig. 49, and 
instantly brought back to the commencing 
position sixteen times ; when, at the com- 
mand. Change, the body is incKned to the 
left, its weight being principally thrown 
on the left foot, the position of the hands 
is reversed, and sixteen corresponding 
downward motions are made to the left. 
The motions to recover the commencing 
position are made by bending the elbows 
as in sawing firewood. The air will be 
audibly expired on each dowmvard mo- 
tion, producing the sound represented 
by the combination sh, and inspired on each upward motion, taking 
care to have the lungs fully inflated each time the commencing 

4* 




Fig. 49. 



78 



CALISTHENICS. 



position is regained. These movements contribute much to the 
amount of necessary universal action, and exercise the chest, and 
nearly all the muscles of the arm, shoulder, and back. 



Fourth Position. 

No. 115. — Fourth — Position (Moiving). 
student, advancmg the right leg and foot, 
and extending the arms to the right, will 
take the position of Eig. 50, in which the 
body is bent forward a little, to give free 
action to the arms. This is the position of 
one who is mowing grass on level ground. 
This position varies twice during the execu- 
tion of the movements : first, to that of Fig. 
51, in which the body is upright and the 
arms are stretched directly to the right, as 
though one standing in a ditch were mowing 
in hue with the breast ; and, second, the 
body is bent a little back, and the arms held 
to the right, inclining up, as though one 
mowing on a side-hill were reaching higher 
than his head, as in Fig. 52. 



At this command, the 




Fig. 50 





Fig. 51. 



Fig. 52. 



No. 116. — First Movements.^ In describing the first and only 
class of movements from the Fourth Position, the feet remain immov- 



' These movements cause a lively cles of the arms, but also a sort of 
activity, not only of the muscles of see-saw stretching of all the muscles 
the shoulders and the allotment mus- of the trunk, leg, and foot. They 



ARM AND HAND EXERCISE. 



79 



able, and the arms describe semicircles alternately to the left, and 
then back to the right. One should imagine one's self mowing both 
left and right, in which motion a certain force is exerted in the 
act of swinging. The accent must be laid equally upon the move- 
ment to the left and that to the right. The students will describe 
eight semicircles of Fig. 50 ; eight, of Fig. 51 ; and sixteen, of Fig. 
52. These semicircles are made with both arms simultaneously. 
This class of movements should be repeated before passing to the 
next Series. 



FIFTH SERIES. 

First Position. 

No. 117. — The instructor will command: 1. Arr^ and Hand 
Exercise; 2. Ffth Series; 3. First — Position. 

No. 118. — At the third command, the students will take the 
position of Fig. 53, in which the forearms are placed upon the hips, 
with the fists extended lust in front of the waist, and their backs out 
to the sides. 

No. 119. — First Movements. The first class 
of movements is executed by first describing, with 
both hands simultaneously, sixteen outward circles, 
and then sixteen inward ones, as represented by the 
dotted circles of Fig. 53. 

No. 120. — Second Movements. This class of 
movements only differs from No. 119 in being exe- 
cuted with the elbows upon the hips, thus describing 
larger circles, as represented in Fig. 54. 

Second Position. 

No. 121. — At the command, Second — Position, 
the student will take the position of Fig. 55, in 
which the right hand is held about five inches above 
the left, with both palms up and the thumbs pointed 
front. Fig. 54. 




Fig. 53. 




have, therefore, an invigorating in- great service in cases of a general 
fluence upon the limb-moving mus- muscular weakness, and of paralyza- 
cles of the whole body, and are of tion of the spinal marrow. 



80 



CALISTHENICS. 



No. 122. — First Movements. The movements are executed by 
moving the hands rapidly around each other in circles, as in Fig. 55, 
describing sixteen inward circles (eight with each hand) and sixteen 
outivard ones, with the palms up ; and then, at the command, Change, 
without changing the relative position of the hands, the palms arc 
turned down and the thumbs pointed toward the abdomen, when 
sixteen additional inicard and sixteen outward circles are described. 
At the second command. Change, the right hand is held above the 
left, with the palms in and the thumbs pointed up ; at the third, 
without changing the relative position of the hands, the palms are 
turned front and the thumbs pointed down. Sixteen inward and 
sixteen outward circles are executed with the thumbs pointed up, 
and the same number with the thumbs pointed down. 





Fig. 5-5. 



Fig. 56. 



Third Position. 

No. 123. — At the command. Third — Posmox, the position taken 
is that of Fig. 56, in which the arms and the backs of the hands are 
extended front at an angle of 45 degrees. 

No. 124. — First Movements — Right. At this command, the 



ARM AND HAND EXERCISE. 



81 



right arm will describe eight as large side circles as possible, in a 
backward direction, as indicated by the arrow in Fig. 56 ; then, at 
the command. Left, the left arm will describe eight corresponding 
circles ; then, at the command. Alternate, eight corresponding circles 
will be described with the arms alternately, the left arm commencing 
a circle just before the right arm has regained its commencing posi- 
tion, thus rendering the circle continuous ; and, finally, at the com- 
mand, Both, eight corresponding 

circles will be described with both ,--'"' ~''~>'^.^ 

arms simultaneously. All side and 
head circles will he described in 
the direction of the palms, the 
students standing with the feet in 
the military position, and bringing 
the arms close to the head while 
executing the movements. 



Fourth Position. 

No. 125. — At the command. 

Fourth — Position, the student 
will take the position of Fig. 51. 
The number, order, and kind of 
motions* from this position are 
the same as those of No. 124 ; 
but the circles are described in 
the direction indicated by the 
arrow in Fig. 5t. 




Fifth Position. 

No. 126. — At the command. Fifth — Position, the student will 
take the position of Fig. 58, in which the elbows are extended to the 
sides, and the hands are held over the head with the palms front. 



^ The movements of Nos. 134 and 
125 cause a freedom of action of the 
shoulders, promote respiration, and 
enlarge the framework of the cliest. 
They may he improved upon by in- 



tion, and then holding the breath 
while tliese circular motions are made 
as described above. This is one of 
the very best methods of enlarging 
the capacity of the air-cells of the 



flating the lungs with a full inspira- lungs. 



82 



CALISTHENICS. 



No. 127. — First Movements — Right. These movements are 
executed by describing circles over the head in the direction of the 
palms : First, eight circles are described with the right arm ; then, 
eight with the left ; and finally, sixteen circles are described with 
both arms simultaneously, as represented in Fig. 58. A circle is 
completed on every number counted. 

No. 128. Second Movements — 

KiGHT. In executing these movements, 
the backs of the hands are held front, 
with the thumbs up. The number of 
circles, and the order of their execu- 
tion, are the same as in No. 127 ; but 
they are described in an opposite direc- 
tion. These movements cause a freedom 
of the action of the shoulders, of the 
elbows, and of the wrists, and bring in 
play nearly all the muscles of the trunk. 
They may be rendered more interesting 
by occasionally executing them with a 
handkerchief in the hand, the time being 
marked by repeatedly shouting the word 
Hurrah (hoo rah'), as in giving hearty 
cheers. In this event, the trunk will first 
bend to the left, and the left arm will 
hang in its usual position by the side, while the right arm describes 
eight as large circles as possible with the handkerchief over the 
head ; then the left arm will describe eight correspondmg circles, 
the right arm being suspended by the side, and the trunk bent to the 
right. In shouting Hurrah, the first syllable will be uttered with 
twice the rapidity of the second. A circle will be described every 
time the first syllable is uttered, and then the arm will remain mo- 
tionless long enough to utter the second syllable and to thoroughly 
inflate the lungs. 




Fig. 58. 



HEAD AXD NECK EXERCISE. 



83 



HEAD AND NECK EXERCISE. 



Andante, jc 



H. B. DODWORTH. 



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84 



CALISTHENICS. 



TRUNK AND WAIST EXERCISE. 



J. LABITZKY. 



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KNEE EXERCISE. 



85 



KNEE EXERCISE. 

PART FIRST. 



Andante. 



J. LABITZKY. 



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86 



CALISTHENICS. 



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HEAD AND NECK EXERCISE. 



87 



V. 



HEAD AND NECK EXERCISE. 



FIRST SERIES. 



First Position. 



1. Head and Neck 



No. 129. — The instructor will command: 
Exercise ; 2. First Series ; 3. First — Position. 

No. 130. — On the second word of the third 
command, the student will take the position 
from the habitual or military one, p. 10, by 
simply placing the hands back of and upon the 
hips, with the thumbs f ront, as represented in 
Fig. 59, the head being held vertical. The 
elbows will be forced down and back as far as 
possible. This is the position of the arms and 
hands for all the movements of the Series. 

No. 131. — First Movements — Right. At 
this command, the head will bend down to the 
right, as represented by the dotted head of 
Fig. 60, and regain the commencing position 
four times ; then, at the command. Left, four 
corresponding motions from the position will 
be made to the left ; then, at the command. 
Alternate, four of these motions will be made 
alternately, first to the right and back to the 
commencing position, and then to the left; 
and finally, at the command, Both, eight mo- 
tions will be made completely over from side 
to side, the first motion commencing from, 
and the eighth terminating at, the commen- 
cing position. All the movements of the head 
and neck are to be done in slow time. They 
comprise flexions, turnings, and extensions. 
In executing the flexions of this class of 
movements, the head is exactly bent to the side designated, without 




88 



CALISTHENICS. 




Fig. 61. 



twisting the face or shoulders, and with no raising of the opposite 
shoulder, nor sinking down of the shoulder on the same side. 

No. 132. — Second Movements. The 
commands of execution are: 1. Front ; 
2. Back ; 3. Alternate ; 4, Both. In 
the commencing position the head is ver- 
tical. The movements are executed di- 
rectly front and back, as represented in 
Fig. 61. The number of motions, and the 
order in which they are made, are the 
same as in 'No. 131. 

No. 133. — Third Movements — Right. 
These movements are executed by first 
turning the head horizontally to the right 
side, without the least flexion, so as to 
bring the inner corner of the left eye in 
line with the eyes of students in, or sup- 
posed to be in, the same rank, as in Fig. 
62, and regaining the commencing posi- 
tion four times ; then four corresponding 
motions from the commencing position will 
be made to the left ; then four of these 
motions will be made alternately, first to 
the right and back to the commencing 
position, and then to the left ; and finally, 
eight motions will be made from side to 
side, describing one half of a circle with 
the head at each turning, only the first 
motion commencing from, and the eighth 
terminating at, the commencing position. 




Fig. 62. 




Second Position. 

No. 134. — At the command. Second — Position, the neck will be 
bent first to the right, and the head lowered as far as possible, as 
represented by the dotted head of Fig. 60. 

No. 135. — First Movements. These movements are executed 
by first describing four circles with the head and neck from the right 
shoulder, the head advancing to the front before passing over the 



HEAD AND NECK EXERCISE. 



89 



left shoulder, as represented in Fig. 63 ; then four circles are de- 
scribed from the right shoulder, the head being carried to the rear 
before passing over the left shoulder ; then the position is takei? over 
the left shoulder, and four circles are described by moving the head 
to the rear before it passes over the right shoulder ; and finally, 
four circles are described from the left shoulder by advancing the 
head to the front before it passes over the right shoulder. The 
circumference of the circle will be as great as the articulation of the 
neck renders possible. Students will first employ the third variety 
of counting, p. 40, in connection with these movements. The chui 
passes over a shoulder on each accented number. These movements 
set all the muscles of the neck in motion, and render their action 
freer. They are a valuable remedy against nervous giddiness and 
stiffness of the neck. 



SECOND SERIES. 



First Position. 

No. 136. — The instructor commands : 
cise; 2. Second Series; 3. First — Posi- 
tion. At the last command, the students 
wiU take the position of Fig. 59. 

No. 137. — First Movements — Right. 
At this command, the head is turned over 
the right shoulder, and the neck is stretch- 
ed, with a downward Jlexion, as if one 
were trying to look at the heels, as in 
Fig. 64. As soon as the neck has been 
stretched as far as possible, the head is 
turned front and raised into the vertical 
position. This motion from the commen- 
cing position is described four times to 
the right ; then, at the command. Left, a 
corresponding motion is described four 
times to the left ; then, at the command. 
Alternate, four of these motions are 
made alternately, first to the right ; and 
finally, at the command, Both, eight 



1. H^ad and Neck Exer- 




90 CALISTHENICS. 

double motions are made from side to side, the first commencing 
from, and the eighth ending at, the commencing position. All the 
movements of this Series are executed in very slow time. 

No. 138. — Second Movements — Kight. The remaining com- 
mands, and the number and order of the motions, are the same as in 
No. 13 1. In executing the movements, the head, held vertical, is 
stretched over the shoulders as far as possible, as though one were 
trying, without moving the feet or the trunk, to look at an object in 
line with the head directly in the rear, as represented in Fig. 65. 

No. 139. — Third Movements — Right. The remaining commands, 
and the number and order of these movements, are the same as in 
No. 13t ; but the motions are made by stretching the neck with an 
upward flexion of the head, as though one were trying to look at a 
mark on the ceiling directly back of, and in line with, the opposite 
shoulder, as in Fig. 66. 



TRUNK AND WAIST EXERCISE. 



FIRST SERIES. 



First Position. 



No. 140. — The instructor will command : 1. Trunk and Waist 
Exercise ; 2. First Series ; 3. First — Position. 

No. 141. — At the last command, the student will take the posi- 
tion of the dotted part of Fig. 6t, or of No. 130. 

No. 142. — First Movements — Right. The remaining commands 
are : 1. Left ; 2. Alternate ; 3. Both. The movements are exe- 
cuted with the legs unbent and their muscles rigid. The trunk will 
first bend to the right as far as possible, as in Fig. 61, and recover 
the vertical position four times ; then four corresponding motions 
will be made to the left ; then four motions will be made to the sides 
alternately ; and finally, eight motions will be made from side to 



TRUNK AND WAIST EXERCISE. 



91 



side, the first commencing from, and the eighth terminating at, the 
commencing position. All the movements are made energetically, 
but in slow time^—M.xjsiG for these exercises on p. 84. 




■■'»- '■*> 




Fig. 67. 

No. 143. — Second Movements. The 
commands of execution are : 1. Front ; 
2. Back ; 3. Alternate ; 4. Both. The 
number and order of these movements 
are the same as in No. 142 ; but the 
body is bent forward and backward in- 
stead of sidewise. When making the 
forward motions, the legs and the spine 
are kept straight, the bending taking 
place only at the hips, as in Fig. 68. 
The backward motions are usually made 
with the legs straight ; but students will 
occasionally be required to bend back- 
ward as far as possible, as in Fig. 69. 

No. 144. — Third Movements — Right. 



Fig. 68. 




Fig. 69. 



The remaining com- 



mands, and the number and order of the motions, are the same as in 



92 



CALISTHENICS. 



No. 142 ; but, in describing the movements, the trunk maintains its 
upright position, and turns on its axis the same distance on each side, 
the legs and feet being immovable, and the back well stretched, as in 
Fig. 10. The trunk turns to the right side only far enough to bring 
the inner corner of the left eye in Hue with the eyes of students in, 
or supposed to be in, the same rank, and the same distance to 
the left. 





Fig. 70. 



Fig. 71. 



Second Position. 

No. 145. — Second — Position. At this command, the body is 
bent sidewise, first to the right, as in Fig. 67, the legs remaining 
straight 

No. 146. — First Movements. In executing these movements, 
the trunk, turning on the hips, advancing front from the right, as in 
Fig. 11, first describes four circles in the direction indicated by the 
arrow ; then four circles are described in a contrary direction ; then, 
with the position taken on the left side (the trunk bent to the left as 
far as possible), four circles will be described in the direction indi- 
cated by the arrow in Fig. 11 ; and finally, four circles will be de- 
scribed from the left in a contrary direction. The proper and equal 



TRUNK AND WAIST EXERCISE. 



93 



exercise of the muscles of the trunk has a more direct and favorable 
influence on the health than that of any other member. These move- 
ments bring into play and strengthen all the muscles lying about the 
hips. They also give a sort of see-saw, alternate motion to the 
abdominal muscles. This motion gives a universal impulse to the 
digestive organs, and is therefore recommended in cases of sluggish- 
ness, and the many evils consequent thereupon. In cases of nervous 
giddiness, these movements must at first be practiced sitting. 



SECOND SERIES. 



First Position. 

No. 147. — The instructor commands : 1. Trunk and Waist Ex- 
ercise; 2. Second Series ; S. First — Position. 

No. 148. — At the third command, the student will take the 
position of Fig. 59, which is the commencing position of the three 
classes of movements of this Series. 

No. 149. — First Movements — Right. 
At this command, with the feet immova- 
ble, the trunk is turned over the right hip, 
and stretched, with a downward flexion, 
as in Fig. *I2, sufficiently to enable the 
student to see the heels of those at the 
left in, or supposed to be in, the same 
rank, and then the commencing position 
is resumed. This movement is described 
four times to the right ; then, at the com- 
mand, Left, a coiTesponding movement is 
described four times to the left ; then, at 
the command, Alternate, four of these 
movements are made from the commencing 
position alternately, first to the right ; 
and finally, at the command, Both, eight 
combined movements are made, first de- 
scribing a movement from the commencing position to the right, and 
then completely round and over to the left, only pausing at the com- 
mencing position on the eighth motion. 

5 




Fig. 72. 



94 



CALISTHENICS. 



No. 150. — Second Movements — Right. The remaining com- 
mands, and the number and order of the motions, are the same as 
in No. 149 ; but, in executing the movements, the trunk, held verti- 
cal, is stretched over the hips as far as possible, as though one, 
with his feet immovable, were trying to turn his back completely 
in front, sec Fia*. *I3. 





Fig. 73. 



Fig. 74. 



No. 151. — Third Movements — E.ight. The remaining com- 
mands, and the number and order of this class of movements, are 
the same as No. 149 ; but the trunk, in descrbiing the motions, is 
stretched with an upward flexion, as ia Fig. t4. 

No. 152. — While the three classes of movements immediately 
preceding, form a splendid Series of Trunk and Waist Exercises, 
they are much more than this : they embrace, in combination, ener- 
getic and invigorating exercise for the head and neck, trunk and 
waist, knee, and leg and foot, bringing into play nearly all the muscles 
of the body. 



KNEE EXERCISE. 



95 



YIL 



KNEE EXERCISE 



FIRST SERIES. 



First Position. 

No. 153. — The instructor will command: 1. Knee Exercise; 
2. First Series;^ 3. First — Position. 

No. 154. — At the third command, 
the student will take the position by 
grasping the hips with the hands, turn- 
ing the left foot so that it points directly 
front, and placing the right heel behind 
the left in such a manner that the feet 
form a right angle in front, as repre- 
sented in Fig. Y5. There are nine posi- 
tions of the feet for the three classes 
of movements of the First Position. 
In the first, Fig. 16, the right heel is 
placed behind the left, forming a right 
angle in front ; in the second, the right 
heel is placed against the middle of the 
left foot, forming a right angle both in '••.., 
front and in the rear ; in the third, the 
right heel is placed in front of the toes 
of the left foot in such a manner that 
the right foot points to the right ; in 
the fourth, the points of the feet are 
turned toward each other, and the heels are turned out as far aa 




Fig. 75. 



^ First Series. — The movements elegance to the whole carriage. They 

of this Series are calculated to give are also valuable preparatory exer- 

strength and elasticity to the feet and cises for walking, leaping, running, 

legs, and, indirectly, ease, grace, and or dancing. 



96 



CALISTHENICS. 









possible, so as to form nearly a straight line, as in Fig. *76. The 
fifthj sixth, and seventh positions correspond respectively to^the 
first, second, and third, the heel of 
the left foot being behind that of the 
right in the fifth position, against 
the middle of the right foot in the 
sixth, and in front of the toes of the 
right foot in the seventh. In the 
eighth position^ of Fig. ^6, the heels 
are placed together, and the toes 
turned out, so as to form, a straight 
line. In the ninth, the feet are 
placed about two inches apart, par- 
allel, and pointed du'ectly front, and 
the weight of the body is thrown 
upon the toes. 

No. 155. — First Movements — 
Sink. At this command, the stu- 
dents sink as low as possible with- 
out throwing the feet out of position, 
as represented by the dotted part of 
Fig. 75, the trunk remaining up- 
right, and then rise to their full 
height, four times, with the feet in 
each of the first four positions of 
Fig. 16. On each fourth upward 
motion, the next position of the feet 
is immediately taken ivith a stamp, 
without words of command. 

No. 156. — Second Movements — Sink. These movements only 
differ from those of No. 155 in being executed in the fifth, sixth, 
'seventh, and eighth positions of Fig. *I6. 

No. 157. — Third Movements^ — Sink. These movements are 





i 




Fig. 76. 



^ Eighth Position. — On first at- 
tempting to take this position, the 
student may not be able to throw the 
toes quite out to a straight line ; and 
in this case they should be turned 
only as far as possible without render- 



ing the body unsteady. A little prac- 
tice, however, will enable almost any 
one to assume the position with ease 
and comfort. 

"^ Third Movements. — This class 
of movements is effective for render- 



KNEE EXERCISE. 



97 



executed from the position of Fig. It, in which the feet are in the 
ninth position of Fig. 76, by first letting down the body as low as 
possible, as in the dotted part of Fig. It, and 
then raising it on the toes to its full height 
sixteen times. The trunk of the dotted part 
of the Fig., however, inclines too much for- 
ward, as it should retain its upright position 
during the entire exercise. At first, the main- 
tenance of a vertical position of the trunk is 
attended with some difficulty, as there is in- 
voluntarily a greater or less disposition to 
bending forward, caused by the changing of 
the center of gravity ; but this is soon over- 
come. 

Second Position. 

No. 158. — At the command. Second — 
Position, the student will take the position 
of Fig. 59, which is the commencing position 
for the two classes of movements immediately 
following. 

No. 159. — First Movements — Right. At 
this command, the student will first stamp 

with the left foot, turning out its point as the commencing position 
is regained, and then immediately step to the right, with a stamp of 
the right foot, leaving about three times the length of the foot 
between the heels, thus taking the position of Fig. t8. In this 
position the toes are turned out so that the feet form nearly a 
straight line to the sides, and the body rests equally on both feet. 
As soon as this position is gained, the movements are continued by 
making the motion of the dotted part of Fig. t8, and regaining the 
position seven times. In making this motion to the right, the full 
weight of the body is thrown upon the right knee, the left leg being 
kept rigid and straight. As soon as the seventh change to the 




Fig. 77. 



ing freer all the joints of the leg and to maintain the trunk in an upright 

foot, though it chiefly employs the position, it also acts in a not unim- 

extensor muscles of the calves and portant manner upon the lower mus- 

toes. Owing to the exertion required cles of the back. 



98 



CALISTHENICS. 




right is made, the student instantly recovers the position of No. 158, 
hj placing the right foot beside the left in the military position ; 
then, at the command. Left, 
the student first stamps with 
the right foot and then steps 
to the left, with a stamp of 
the left foot, and makes 
seven motions to the left 
corresponding to the dotted 
part of Fig. *I8, after which 
the original position is im- 
mediately regained. 

No. 160. — Second Move- 
ments — Alternate. At this 
command, the student, first 
stepping to the right with a 
stamp of the right foot, and 
then to the left with a stamp 
of the left foot, thus placing 
the heels about three times 
the length of the foot apart, 
makes seven of the motions 
of Fig. tS by alternation, 
first to the right from this 
position and then to the left, 
when, at the command, Both, 
sixteen of these motions are 
described completely over 
from side to side, the body 
pausing in a vertical position 
only after the sixteenth out- 
ward motion has been made, 
when the position of No. 158 
is instantly resumed. 

No. 161.— Third Move- 
ments — Right. This class 
of movements only differs 
from No. 159 in beino: exe- 



FiG. 78. 




KNEE EXERCISE. 



99 



cuted directly front, as represented in Fig. T9. The foot in the rear, 
however, should he turned sidewise instead of front. In making 
the advanced movements of Fig. *T9, the weight of the body is thrown 
wholly upon the forward foot, over which the knee is extended as 
far as possible, the trunk and the leg in the rear forming a straight 
line which inclines toward the horizontal floor. 



SECOIsTD SERIES. 



First Position. 

No. 162. — The instructor will command: 1. Kne^' Exercise _ 
2. Second Series; 3. First — Position. 

No. 163. — At the last command, 
the student will take the position of 
Fig. 80, in which the knee is bent as 
much as possible, and pointed directly 
down, the calf of the leg and the heel 
being pressed firmly against the thigh. 

No. 164. — First Movements — 
Right. At this command, the right 
leg will first be straightened, and the 
right foot carried directly down and 
placed beside the left in the military 
position, p, 10, when the commencing 
position will immediately be regained. 
On the fourth motion from the com- 
mencing position, at the command, / 
Left, the right foot will remain down, '•': >■ 
and the left leg will take a position ' ;';, 
corresponding to that of Fig. 80, when 
four downward motions will be made 
with the left leg and foot, on the last of which the right leg regains 
the position of Fig. 80 ; then, at the command. Alternate, four 
downward motions will be made by alternation, the foot that sus- 
tains the body remaining in position until the descending one is placed 
by its side ; and finally, at the command. Reciprocate, eight down- 
ward reciprocating motions will be made by springing from the floor, 
one foot taking the position at the same time the other one descends. 




100 



CALISTHENICS. 



No. 165. — Second Movements — Right. At this command, the 
student will first make the motion of the dotted part of Fig. 80, by 
a vigorous kick with the right leg and foot, four times ; then, at the 
command, Left, four corresponding backward motions will be made 
with the left leg and foot ; and finally, at the command, Alternate, 
eight of these motions to the rear will be made with the right leg 
and the left alternately. 





Fig. si. 



FiQ. 82. 



No. 166. — TJiird Movements [Combined) — Right. The third 
class of movements is formed by a combination of the first and second 
classes. The right leg and foot first describe four of the motions of 
No. 164, from the position of Fig. 80 ; then four of the motions of 
No. 165 ; and finally, eight motions are made from the position alter- 
nately, the first being down and back to the original position, and 
the second to the rear. At the command, Left, the left leg and foot 
describe the same number of corresponding motions in combination. 



Second Position. 

No. 167. — At the command. Second — PosmoN, the student will 
take the position of Fig. 81, in which the knee is raised front as high 



KNEE EXERCISE. 



101 



as the hip. The first, second, and third classes of movements from 
this position correspond respectively to those of the position immedi- 
ately preceding, the motions of the first being made directly down ; 
of the second, directly out, as represented by the dotted part of Fig. 
81 ; and of the third, by a combination of the j^rs^ and the second. 

No. 168. — Fourth Movements — Right. At this command, /rom 
the position of Fig. 81, the student first raises the right knee as 
high as possible, as in Fig. 82, and 
resumes the commencing position 
four times ; then the right foot is 
brought down by the side of the 
left, and the knee raised to the 
commencing position four times ; 
then, at the command. Alternate, 
four of these motions are made 
from the commencing position al- 
ternately, first up, as in Fig. 82 ; 
and finally, at the command, .- ' 

Both, eight motions are made the a 

whole distance from the breast to ■••.':,."••' 
the floor, the first commencing 
from, and the eighth terminating 
at, the position of Fig. 81.^ At 
the command. Left, the left leg 
and foot describe the same num- 
ber of corresponding motions. Fig. 83. 




Third Position. 

No. 169. — At the command, Third — Position, the student will 
take the position of Fig. 83. The first, second, and third classes of 
movements from this position correspond respectively to those of the 
Second Position, p. 100, the motions of the first being made directly 
down ; of the second, directly side wise, as represented by the dotted 
leg of Fig. 83 ; and of the third, by a combination of the j^rs^ and the 
second. These movements will be made vigorously, but in slow time. 



' These Movements become so 
perfect, after a fair amount of prac- 
tice, that the knee lightly touches 

5* 



the breast on every upward motion ; 
the upper part of the hody being kept 
as immovable as possible. 



102 



CALISTHENICS. 
LEG- AND FOOT EXERCISS. 

PART riEST. 



Allegro con "brio. 



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LEG AXD FOOT EXERCISE. 



103 



PART THIRD. 



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104 



CALISTHENICS. 



PART FOUETH. 



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LEG AND FOOT EXERCISE. 



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106 



CALISTHENICS. 



VIII. 



LEG AND FOOT EXERCISE 



FIRST SERIES. 



First Position. 



1. Leg and Foot Et- 



No. 170. — The instructor will command 
ercise; 2. First Series; 3. First — Position. 

No. 171. — At the third command, the student will take the posi- 
tion of Fig. 84. 

No. 172. — First Movements — Right. 
First, the front part of the right foot will 
be raised and lowered eight times, as ener- 
getically as possible, as in Fig. 84, both 
an upward and a downward motion being 
made on each number counted ; then, at 
the command, Left, the same number of 
corresponding motions will be made with 
the front part of the left foot ; then, at 
the command. Alternate, eight of these 
motions will be made alternately, first 
with the right foot and then with the left ; 
and finally, at the command, Reciprocate, 
eight of these motions will be made by 
reciprocation, the front of the right foot 
descending at the same time the front of 
the left foot ascends. During these move- 
ments the heels remain fixed, and the knees 
are held rather stiff. 

No. 173. — Seco7id 3Iovements — Right. These movements are 
described with the heels, the toes remaining fixed, while the remainder 
of the foot is raised and lowered as energetically as possible, as in 
Fig. 85. The knees will move freely. The remaining commands, and 
the number and order of the movements, are the same as in No. 172. 




Fig. 84. 



LEG AND FOOT EXERCISE. 



107 



No. 174. — Third Movements — Toes. At this command, the 
fronts of both feet will be elevated and lowered four times simul- 
taneously, as in Fig. 84 ; then, at the command. 
Heels, both heels will be raised and lowered four 
times simultaneously, as in Fig. 85 ; and finally, at 
the command, Alternate, eight of these double 
motions will be made alternately, the fronts of both 
feet being first raised and lowered, and then the 
heels. This class of movements is executed in slow 
time, both the upward and the downward motions being made on 
even numbers, or accented syllables. 




Fig. 85 



Second Position. 
Second — Position. At this command, the student 



No 175. 

will take the position of Fig. 86. 





Fig. 86. 



Fig. Si 



No. 176. — Fird Movements — Right. The remaining commands, 
and the number and order of the motions, are the same as in No. 172, 
the movements being made in the position of Fig 86. The Second 
Movements of this position correspond to No. 173 ; and the Third, 
to No. 174. 



108 



CALISTHENICS. 



Third PositioM. 

No. 177. — Third — Position. At this command, the student 
will take the position of Fig. 8t. The commands, and the number 
and order of motions of the three classes of movements of this posi- 
tion, correspond respectively to those of the First Position, p. 106. 
After the movements have been executed with the right foot forward, 
as in Fig. 8*1, at the command, Change, the Third Position will be 
taken with the left foot forward, and the three classes of movements 
will be repeated. 



SECOND SERIES. 



First Position. 



1. Leg and Foot Exer- 



No. 178. — The instructor will command : 
cise ; 2. Second Series; 3. First — Position. 

No. 179. — At the last command, the 
student will take the position, by slightly 
elevating the toes and turning quickly on 
the heels, so that the inner parts of the 
feet touch each other from the heels to 
the toes, as in Fig. 88. 

No. 180. — First Movements — Right 
At this command, the right foot will turn 
on the heel to the right, the point of the 
foot describing the arc a b in Fig. 88, so 
as to form a right-angle front with the 
heels, and recover the commencing posi- 
tion four times ; then, at the command. 
Left, the left foot will make four corre- 
sponding outward motions from the posi- 
tion, describing the arc a c ; and finally, 
at the command. Alternate, eight out 
ward motions will be made with the feet 
alternately, the right foot first describing 
the arc a b and recovering the commencing position, and then the 
left foot describing the arc a c in like manner. 




LEG AND FOOT EXERCISE. 



109 



No. 181. — Second Movements — Right. The remaining com- 
mands, the number of motions, and the order in which they are made, 
are the same as in No. 180 ; but the toes are kept in position, and 
the heels are turned out sidewise as far as possible. 

No. 182. — Third Movements — Toes. At this command, the 
points of both feet will be turned out simultaneously to the sides, 
describing the arcs a b and a c, Fig. 88, and brought back to the 
commencing position four times ; then, at the command, Heels, four 
outward motions will be made with the heels simultaneously ; and 
finally, at the command. Alternate, 
eight outward and inward motions will 
be made alternately, the points of both 
feet being first turned out to the sides 
and brought back to the commencing 
position, and then the heels. The 
time is marked by the patter of the 
toes, or the heels, on every outward 
or inward motion. 

Second Position. 




No. 183. — At the command, Sec- 
ond — Position, the position will be 
taken by first rising on the toes and 
springing into the air, and then in- 
stantly spreading the feet, dropping 
down upon the toes, and planting the 
feet twice the length of the student's 
foot apart, as in Fig. 89. On every 
motion from, as well as to, this posi- 
tion, the foot is brought to the floor. Fm. 89. 

No. 184. — First Movements — Right. At this command, the 
front of the right foot is raised, and the foot is turned on the heel to 
the right, describing the arc a b, Fig. 89, and returned to the com- 
mencing position four times. The front of the foot beats the floor 
every time it arrives at the points b and a. At the command, Left, 
the left foot will describe the arc c d, in like manner, and recover the 
commencing position four times ; then, at the command, Alternate, 
four of these outward motions will be made with the feet alternately, 
the right foot first describing the arc a b and recovering the com- 



110 



CALISTHENICS. 




Fig. 90. 



mencing position, and then the left foot, the arc c d ; and finally, at 
the command. Both, the arcs a b and c d will be described with both 
feet simultaneously, and the commencing position regained, four times. 

No. 185. — Second llovemenfs. — Right. The remaining com- 
mands, and the number and order of the motions, are the same as in 
No. 184 ; but this class of movements is executed by turning the feet- 
in, thus describing the arcs a e and c e. Fig. 89. 

No. 186. — Third Movements — Out. At this command, both 
feet simultaneously turn on the heels to 
the right and left, describing the arcs 
A B and c D, Fig. 89, and regain the 
commencing position four times ; then, 
at the command, In, four corresponding 
simultaneous motions are made by turn- 
ing the feet in, thus describing the arcs 
A E and c E ; then, at the command. 
Alternate, four combined motions from 
the position are made alternately, the 
toes first describing simultaneously the 
arcs A B and c d, and recovering the 
commencing position, and then the arcs 
A E and c e ; and finally, at the com- 
mand. Both, eight double motions will 
be made, the toes first describing the 
arcs A B and c d simultaneously, and 
then the entire arcs b a e and d c e, 
only stopping at the points a and c on 
the eighth motion. 

No. 187. — Fourth^ Fifth, and Sixth 
Movements. These three classes of 
movements, which are described with 
the heels, as represented in Fig. 90, 
correspond respectively to those of 
Nos 184, 185, and 186, i\iQ fourth, be- 
ing executed in the arcs a b and c d, Fig. 90 ; the fifth, in the arcs 
A e and c e ; and the sixth, in the combined arcs a b and c d, a e 
and c E. During the execution of these movements, the toes will 
remain fixed at the points a and c, Fig. 89. 




LEG AND FOOT EXERCISE. 



Ill 



"No. 188. — Seventh Movements — Right. The seventh class of 
movements from the position of Fig. 89, is executed by turning the 
whole body on both heels to the right, describing simultaneously the 
arcs A B, A B, Fig. 91, and recovering the commencing position four 
times ; then, at the command. Left, four corresponding motions from 
the position will be made to the left ; then, at the command, Alter- 
nate, four motions will be made from the position alternately, first 
to the right and back to the original position, and then to the left ; 
and finally, at the command. Both, eight motions will be described 
the entire distance from right to left, the first motion commencing 
from, and only the eighth terminating at, the commencing position. 

No. 189. — Eighth Movements — Right. The -remaining com- 
mands, and the number and order of 
the motions, are the same as in No. 
188 ; but the body turns on the toes, 
the heels describing the arcs a b and 
e D, A D and c e. Fig. 92. 




Fig. 92. 



Third Position. 



No. 190.— Third— FosiTioN. At 
this command, the student will take the 
military position, p. 10, which only dif- 
fers from that of Fig. 93 in having the 
left heel brought down beside the right. 

No. 191. — First Movements (Fa- 
cings) — Right. Facings are those 
movements by which the body turns 
upon its longitudinal axis so as to 
change its front direction. Each calis- 
thenic facing consists in the body being 
turned to the right (describing one- 
fourth of a circle, as represented by the 
dotted part of Fig. 93) on the left heel, 
or to the left on the right heel, with 
the body kept perfectly upright. The 
same heel that is used as a pivot to 
describe a side facing, is the one upon which the body is turned to 
the front, or to the commencing position. Both feet will tell the 




Fig. 93. 



112 



CALISTHENICS. 



time as they come into a new position, or resume the commencing 
one. At the command, Right, the student will raise the right foot 
slightly — just enough to clear the floor — turn on the left heel (raising 
the toes a Uttle) until he faces exactly to the right ; then, at the 
same instant, he will bring the toes of the left foot down, and the 
right foot to its place beside the left ; heels together and toes turned 
out, as at first. The student will immediately regain the commencing 
position at the command. Front, or without a word of command. 
The facing to the right will be executed four times ; then, at the 
command, Left, four corresponding facings will be executed to the 
left ; and finally, at the command, 
Alternate, eight facings will be 
executed alternately, first to the 
right and back to the front, and 
then to the left. 

No. 192. — Second Movew.ents 
{Circles). At the command, Right, 
the student will describe two com- 
plete circles, each one of which is 
done in four facings or motions, the 
first being to the right, the second 
to the rear, the third to the rear of 
the right, and the fourth regains 
the commencing position ; then, at 
the command. Left, two inverse 
circles will be described to the left ; 
and finally, at the command, Alter- 
nate, four alternate circles will be 
described in like manner, the first 
to the right, the second to the left, 
&c. The motions commencing to 
the right will be made on the left 
heel, and those to the left, on the 
right heel. 

No. 193. — Third Movements {About) — Face. Unlike military 
facings, the full face to the rear will be executed on but one heel at a 
time. The remaining commands, and the number and order of these 
circles, are the same as in No. 192; hut every facing or motion de- 
scribes one-half of a circle. The motions of this class are only made 




Fig. 94. 



LEG AND FOOT EXERCISE. 113 

on even numbers or accented syllables. At the termination of each 
motion, the fronts of the feet come down with a slight stamp, to 
mark the time. In executing the facings, the student will keep the 
body erect, the arms from swinging, and the head firm in its place, 
without looking down. 

Fourth Position. 

No. 194. — Fourth — Position At this command, the student 
will take the fourth position, which only differs from the military 
position, p. 10, in placing the heels two and one-half times the 
length of the student's foot apart, and shutting the hands. 

No. 195. — First Movements — Right. The first and only class 
of movements from this position is formed by the combined action 
of nearly all the muscles of the body. At the command, Right, a 
facing is executed by simultaneously turning on both heels to the 
right, straightening the left leg, throwing the whole weight of the 
body on the right knee, energetically raising both- arms and projecting 
the chest, as represented in Fig. 94. First, this outward motion is 
made to the right, and the commencing position resumed four times ; 
then, at the command. Left, four corresponding motions from the 
position are made to the left ; then, at the command, Alternate, 
four of these outward motions from the position are made to the 
right and left alternately ; and finally, at the command. Both, eight 
motions are made in combination from side to side, as represented in 
Fig. 94, the first commencing yVom, and only the eighth terminating 
at, the commencing position. 



THIRD SERIES. 



First Position. 



No. 196. — The instructor commands: 1. Leg and Foot Exer- 
cise; 2. Third Series; 3. First — Position. 

No. 197. — On the word, Position, the student will take the 
position of Fig. 95, in which the weight of the body is sustained by 
the point of the left foot, and the right leg and point of the foot 
are held out to the right, both knees being kept rather stiff. This 



114 



CALISTHENICS. 



.-^m. 



position, however, is taken in four directions during the execution of 
the movements. 

No. 198. First Movements^ — 

Right. At this command, the student 
will raise and sink the front of the ex- 
tended foot as far as possible, as in 
Fig. 95, eight times. On the eighth 
upward motion, the command, Left, 
wiU be given, and the student will in- 
stantly take his position to the left, 
by sustaining the weight of the body 
upon the point of the right foot, and 
extending the left leg and foot to the 
left, when eight upward and downward 
motions will be made with the front of 
the left foot. If the student find it 
too difficult, he will not at first be re- 
stricted to the point of the sustaining 
foot. In connection with the move- 
ments of this position, which take place 
simply by means of the ankle joint, 
there should be also an energetic bending and stretching of the toes. 
Thus the muscles of the shin and calf, as well as the lower part of 
the thigh, and the foot, are brought into play. 

No. 199. — Second Movements {Front) — Right. The remaining 
commands, and the number, order, and kind of motions, are the same 
as in No. 198 ; but first the right leg, and then the left, are extended 
front, inclining toward the floor at an angle of nearly 45 degrees, in- 
stead of to the sides. 




Fig. 95. 



^ Movements. — At first, the stu- 
dent will find it difficult to keep his 
balance while executing the move- 
ments of this Series, especially those 
of No. 200 ; but he must learn to do 
so without leaning upon any thing, 
because otherwise a great part of tlie 
effect of the compound working is 
lost. This very endeavor to keep 
one's balance and the upright posi- 
tion of the body, calls into action 



many muscles, and is one of the aims 
of the exercise. The movements side- 
wise, and forward and backward, re- 
quire the working of the muscular 
parts all round, and from all sides of 
the hips. They also have an effect 
upon all the muscles of the legs and 
feet ; for the leg, apparently so im- 
movable, has enough to do to main- 
tain the equilibrium of the body, 
menaced from so many sides. 



LEG AND FOOT EXERCISE. 



115 



Second Position. 



No. 200. /^ecow^— Posi- 
tion. This position only differs 
from the military position, p. 1 0, 
in having the right foot raised 
about two inches from the floor, 
and the hands fixed upon the 
hips, with the thumbs front. 

No. 201. — First Movements 
— Right. At this command, the 
right leg is extended sidewise to 
the point a, Fig. 96, from whence 
it describes the arc a b four 
times ; then, at the command, 
Change, the right foot is brought 
back into position, and the left 
leg is extended left to the point 
B, from which it describes the 
arc B A four times ; then, at the 
command, Change, the position 
of Fig. 96 is resumed, and the 
right leg describes the arc a b 
behind the left leg four times ; 
and finally, the command Change 
is again given, and the left leg 
describes the arc b a behind the 
right leg four times from the 
point b. 

No. 202. Second Move- 
ments — Right. At this com- 
mand, the right leg is extended 
sidewise to the point a, Fig. 96, 
from whence it describes the arc 
A B four times, in front of the 
left leg ; four times, behind the 
left leg ; and finally, eight times 
alternately, first in front of the 
left leg, and then behind it. At 




-S' 



Fig. 96. 




116 



CALISTHENICS. 



the command, Left, the left 
leg is extended to the point 
B, from whence it describes 
the same number of corre- 
sponding motions. 

No. 203.— Third Move- 
ments — Right. With both 
feet in position at a, Fig. 9t, 
at this command the right 
foot will be thrown directly 
forward to the point b, and 
back to the commencing po- 
sition, four times ; then the 
same foot will describe the 
arc A c, and recover the com- 
mencing position four times ; 
and finally, this foot will be 
thi'own forward to the point 
B, from whence it will de- 
scribe the entire arc b a c, 
without bending either leg, 
eight times. At the com- 
mand, Left, the right foot 
will sustain the weight of the 
body, and the left leg and 
foot will describe the same 
number of corresponding mo- 
tions, in like order. 

Third Position. 

No. 204. — At the com- 
mand, TJiird — Position, the 
students take the position of 
Fig. 98, in which the weight 
of the body is sustained by 
the toes. 

No. 205. — First Move- 
ments — Right. During the 




Fig. 98. 




/> 



Fig. 99. 



LEG AND FOOT EXERCISE. 



117 



execution of these movements, both legs will be kept straight. At 
the first command, the student will raise the right leg sidewise so as 
to form a right angle, as in Fig. 98, and regain the commencing 
position four times ; then, at the command. Left, the left leg will 
describe four corresponding motions from the position to the left ; 
and finally, at the command, Alternate, eight of these outward mo- 
tions will be made to the right and left alternately. 

No. 206. — Second Movements — Right. The number and order 
of these movements are the same as in No. 205 ; but the motions 
are made directly .front, as represented in Fig. 99. 



FOURTH SERIES. 



First Position. 

No. 207. — ^The instructor commands : 1. Leg and Foot Exer- 
cise ; 2. Fourth Series; 3. First — Position. 

No. 208. — At the third command, the 
student will take the First Position, in 
which the weight of the body is supported 
chiefly by the point of the left foot, the 
point of the right foot being placed upon 
the floor at a moderate distance to the 
right of the left foot, as in Fig. 100. 

No. 209. — First Movements — Right. 
At this command, the right leg first will 
swing round in front of the left leg, the 
toes of the right foot being placed upon 
the floor at the point b, as represented by 
the dotted part of Fig. 100, and recover 
the commencing position at a four times ; 
then the same number of corresponding 
motions wiU be made by the right leg behind 
the left, the point of the right foot touching 
the floor only at b and a ; and finally, eight 
of these motions will be made from the 
point A alternately, the first in front of the 
left leg, the second behind it, &c. At the command, Left, the 
position will be taken to the left, the weight of the body resting 

6 




Fig. too. 



118 



CALISTHENICS. 



chiefly on the point of the right foot, and the left leg will describe 
the same number of corresponding motions around the right leg, 
and in like order. 

No. 210. — Second Movements — Right. At this command, from 
the position of Fig. 100, the right leg will swing round front, and 
the toes of the right foot will touch the floor at the point b, from 
whence complete circles around the left leg will be described back 
and front, the toes of the right foot touching every time they arrive 
at the point b. On the eighth motion, at the command, Change, 
the position will be taken to the left, when the left leg will describe 
eight corresponding motions ; and finally, eight of these motions will 
be made with each leg, only touching the floor with the foot that is 
in motion at the command. Change. 



Second Position. 

No. 211. — At the command, Second — Position {Foot Circles), 
the student will take the position of Fig. 101, in which the right 
leg is first extended to the right, and the weight 
of the body supported on the left foot. 

No. 212. — First Movements — Right. At 
this command, eight circles will be described 
with the point of the right foot, in the direc- 
tion indicated by the arrow in Fig. 101, and 
then the same number of Uke circles in a con- 
trary direction ; then, at the command, Change, 
the position will be taken to the left, and the 
left foot will describe the same number of cor- 
responding back and front circles. In executing 
the movements of this position, the extended 
leg describes small circles, though the foot cir- 
cles are chiefly formed by the motion of the 
ankle-joint, and an energetic bending and stretch- 
ing of the toes. 

No. 213. — Second Movements. The remain- 
ing commands, and the number and order of the 
movements, are the same as in No. 212 ; but 
the position is taken in front, first with the right leg and then with 
the left, and the circles are described to the right and left. 




Fig. 101. 



LEG AND FOOT EXERCISE. 



119 



Third Position. 

No. 214.— At the 

command, Third — Po- 
sition, the student will 
take the position by ex- 
tending the right leg, 
first to the right, as in 
Fig. 102. 

No. 215. First 

Movem e?its Right. 

The remaining com- 
mands, and the number, 
order, and directions of 
the two classes of move- 
ments of this position, 
are the same as those 
of the Second Position 
of this Series. In exe- 
cuting these movements, 
both to the sides and in 
front, the extended leg 
will be ke2Dt perfectly 
straight, and the circles 
will be made as high and 
large as possible, as rep- 
resented in Figs. 102 
and 103. The trunk, 
also, wiU be kept as im- 
movable as possible. 
The student will prac- 
tice these movements 
frequently, and become 
as perfect in their exe- 
cution as possible, as 
they render freer the 
play of the legs in their 
sockets, and set in ac- 
tive motion all the mus- 




FiG. 102. 




/ 



Fig. 103. 



120 



CALISTHENICS. 



cles of the trunk, especially those of the back and loins, as well as 



the allotment muscles of the legs. 



FIFTH SERIES. 



First Position. 

No. 216. — The instructor will command : 1. Leg and Foot Ex- 
ercise; 2. Fifth Series; 3. First — Position. 

No. 217. — At the third command, the student will take the posi- 
tion of Fig. 104, which only differs from the military position, p. 10, 
in supporting the weight of the body with 
the point of the right foot, the left foot 
being elevated about two inches from the 
floor. 

No. 218. — First Movements. The 
first and only class of movements is exe- 
cuted by hopping in place, first four times 
on the point of the right foot ; then four 
times on the point of the left foot ; then 
eight times in alternate double hops, tho 
first and second being on the right foot, 
the second and third on the left, &c. ; and 
finally, sixteen times by a reciprocating 
motion, the point of one foot passing to 
the floor at the same time the other springs 
from it. The instructor will at first em- 
ploy the commands of execution, Kight, 
Left, Alternate, Reciprocate, while the 
students count, using the first variety on 
p. 40. These leaps are made by springing 
directly up into the air without spreading the feet, or swaying the 
arms or the upper part of the body. The trunk is kept vertical 
throughout the exercise. 




Fig. 104. 



Second Position. 

No. 219. — Second — Position. At this command, the position 
will first be taken as represented in Fig. 105, by extending the right 
leg to the right, and supporting the weight of the body upon the 



LEG AND FOOT EXERCISE 



121 



very point of the left foot, both 
legs being kept straight and rigid 
during the entire exercise, and 
the front of the extended foot 
being bent down as much as pos- 
sible. 

No. 2i2,0.— -First Movements. 
Eirst spring into the air, and 
alight on the toes of the left foot 
sixteen times ; then, at the com- 
mand, Change, take the position 
to the left, and hop from the 
point of the right foot sixteen 
times. — Second Movements. The 
position with each leg is taken to 
the front for this class, as in Fig. 
106, the student first hopping 
sixteen times on the point of the 
left foot, and then on the right. — 
In executing the Thind Move- 
ments, the position for each leg 
is taken to the rear, as repre- 
sented by the dotted part of Fig. 
106. Sixteen hops are taken on 
the point of each foot. Students 
will first practice these exercises 
in connection with counting, be- 
ing careful not to leap too high, 
as a hop must be done on every 
number. 



Third Position. 

No. 221. — At the command, 
Third — Position, the student will 
take the position of Fig, lOt, in 
which the entire weight of the 
body is supported by the points 
of the feet. 




Fig. 105. 




Fig. 106. 



122 



CALISTHENICS. 




Fig. 107. 



No. 222. — First, Second, and Third Movements {Facings). 
The commands, and number and order of 
motions that constitute these three classes 
of movements, correspond respectively to 
those of Xos. 191, 192, and 193 ; but the 
facings differ in being described on the toes 
by leaping, as in Fig. 107. Every leap is 
executed in one time and two motions. 
The student bends the knees, the weight of 
the body resting on the points of the feet, 
and instantly, by a sudden straightening of 
the knees and a vigorous action of the toes, 
springs into the air, and, having described 
the prescribed portion of a circle, alights 
upon the toes, as shown by the dotted jDart 
of Fig. lot. In executing the Third Move- 
Tnents, slow time will be employed, as one 
half of a circle is described at each leap. 

No. 223. — Fourth Movements — Right. 
At this command, from the position of Fig. 
107, the student will spring into the air, 
crossing the right leg in front of the left, 
alighting upon the points of the feet, as in 
Fig. 108, and immediately regain the com- 
mencing position four times ; then, at the 
command, Left, the legs will be crossed in 
like manner, the left in front of the right, 
and the conunencing position regained four 
times ; then, at the command. Alternate, 
the legs will be crossed and the commencing 
position regained four times alternately ; 
and finally, at the command. Reciprocate, 
eight leaps will be made, accompanied with 
a reciprocal crossing of the legs, the legs 
crossing each other on every leap, the right 
leg in front, as in Fig. 108, on the first 
leap, the left on the second, &c., only 
resuming the commencing position on the 
eighth leap. Fig. io8. 




LEG AND FOOT EXERCISE. 



123 



SIXTH SERIES. 

First Position. 

No. 224. — The instructor will command : 1 . Leg and Foot Exer- 
cise; 2. Sixth Series; 3. First — Position. 

No. 225. — At the third command, the student will take the 
position of Fig. 109, in which the whole weight of the body is sup- 
ported by the toes.' 





No. 226. — First Movements (Sliding Toes). All the move- 
ments of this position are executed without lifting the points of the 
feet from the floor or touching the heels. First, at the command, 
KiGHT, the point of the right foot describes the line a b, Fig. 109, 
and recovers the commencing position four times ; then, at the com- 
mand. Left, the point of the left foot describes the line a c, and 
recovers the commencing position four times ; then, at the command, 
Alternate, four of these motions from the position are made with 



124 



CALISTHENICS. 



the feet by alternation ; and finally, at the command, Both, the lines 
A B and A c are described simultaneously, and the commencing posi- 
tion regained four times. 

No. 227. — Second and Third Movements. The commands of 
execution are, Right, Left, Alternate, Reciprocate. The Second 
Movements are made by sliding the toes directly front in the line d e, 
Fig. 110. The right foot first passes to e, and regains the com- 
mencing position four times ; then the left foot ; then four of these 
motions from the position are made alternately ; and finally, seven 
front motions are made by reciprocation (four with the right foot and 
three with the left), the left foot being advanced at the same time 
the right foot is regaining the commencing position, and conversely. 
Third Movements. These only differ from the second class of move- 
ments in being executed to the rear in the line d f, Fig. 110. 




Fig. 111. 



No. 22S.— Fourth, Fifth, and Sixth Movements. These three 
classes of movements correspond respectively to the First, Second, 
and Third, the Fourth being executed in the lines a b and a c. Fig. 
109 ; the Fifth, in the line d e. Fig. 110 ; and the Sixth, in the line 



LEG AND FOOT EXERCISE. 



125 



D F. The difference consists in executing the movements by lifting 
the feet and hearing them over the spaces, touching the toes only at 
the points b, c, e, and f, instead of sliding them. 

Second Position. 

No. 229. — At the command, Second — Position, the student will 
take the position of Fig. 111. 

No. 230. — First Movements [Charges). In executing charges, 
the student, with one foot fixed, takes strides as great as possible 
without preventing an easy recovery of the commencing position, in 
the direction prescribed. The leg whose foot remains in position 
must be kept rigid and straight, and so turned upon the heel that 
the two feet are at right angles. This class of movements is done by 



^'^-S, 



I ; 




Fig. 112. 

charging sidewise, first to the right with the right leg, as represented 
by the dotted part of Fig. Ill, and regaining the commencing posi- 
tion four times ; then a charge is done to the left with the left leg, 
and the commencing position regained four times ; and finally, eight 
charges are made to the right and left alternately. The commands 
of execution are, Kight, Left, Alternate. 

6* 



126 CALISTHENICS. 

No. 231. — Second Movements. These movements only differ 
from No. 230 in being made directly fronts left leg and foot first. 

No. 232. — Third Movements. The remaining commands, and 
the number and order of the motions, are the same as in iN'o. 230 ; 
but the charges are made front, bearing toward the right and the 
left, at an angle of 45 degrees. 

No. 233. — Fourth Movem^ents. These movements are formed 
by combining facings and charges. The student, turning on the right 
heel, charges to the right with the left leg, thus executing a facing, 
as represented by the dotted part of Fig. 112, and recovers the com- 
mencing position four times ; then four corresponding charges are 
made to the left with the right leg ; and finally, eight of these charges 
are made to the right and left alternately. — The Music best adapted 
to the four classes of movements immediately preceding, will be found 
on pp. 85, 86, 104, and 105. 



SEVENTH SERIES. 

First Position. 

No. 234. — The instructor will command : 1. Leg and Foot Exer- 
cise; 2. Seventh Series; 3. First — Position. 

No. 235. — At the last command, the student takes the position 
of Eig. 114, which only differs from the military position, p. 10, in 
supporting the weight of the body upon the points of the feet. 

No. 236. — First Movements. At the command, First Move- 
ments — Left ; or, Sidewise, Mark Time — March, the student, facing 
the instructor, and standing in the position of Fig. 114, at the point 
A, Fig. 113, will step to the left, first planting the toes of the left 
foot at the point b, and lightly touching the side of the left foot with 
the right ; then he will plant the toes of the right foot at the point c, 
shghtly touching the right foot with the left, thus describing the 
motion shown in Fig. 113. This motion will be continued, without 
making progress forward, until thirty-two steps have been taken. At 
the command, Halt, or on the thirty-second step, the commencing 
position will be resumed at the point a. These steps will be taken at 
the rate of about ninety in a minute. While the students are count- 
ing to mark the time, as is prescribed on p. 40, in order to insure 



LEG A2sD FOOT EXERCISE, 



127 



uniformity in the order of taking the step, the instmctor will repeat 
the words, Left — Bight — Left — Right, &c. When this swaying 
movement is described in columns, the students will c(yver square, 
that is, keep exactly behind those in the file front. 

No. 237. — Second Movements. As soon as the student Is 
sufficiently estabhshed in the principles of this step, at the command, 
Second Jlovements — Left ; or, Class, Forward — March, he will 
advance with this swaying motion, first with the left foot at an angle 
of 45 degrees to the left, planting flat the left foot, and bringing the 
right foot to the left until it touches the left foot, then the right 
foot is thrown forward, bearing to the right at an angle of 45 
degrees, and planted in like manner. When the instructor shall wish 
to arrest the march, he will command. Class — Halt. At the second 
word of this command, which will be given at the instant when either 
foot is coming to the ground, the foot in the rear will be brought up 
and planted by the side of the other. 





Fie. 113. 



Fig. 114. 



No. 238. — Third Movements. At the command. Third Move- 
ments — Left ; or. On Toes, Mark Time — March, the left leg is 
first thrown forward as if to take a step, as shown by the dotted leg 



128 ' CALISTHENICS. 

of Fig. 114, without inclining the body forward in the least, and 
brought back to its place, and then a corresponding motion is made 
with the right leg. These motions are continued without making 
progress until thirty-two steps are taken, or the command, Glass — 
Halt, is given. The instructor will frequently require the student 
to execute these movements on the heels, without touching the fronts 
of the feet. The command is, On Heels, Mark Time — March. — 
When the preparatory command, On Toes, or On Heels, is not given, 
the student will mark time from the military position, p. 10, plant- 
ing the advanced foot flat every time it recovers the commencing 
position. As the feet are thrown front in executing these movements, 
they will be bent at the ankles so that the toes shall hang forward. 

No. 239. — Fourth Movements. After the student has learned 
to mark time perfectly, remembering always to start with the left foot 
first, at the command, Fourth Movements — Left ; or. Class, For- 
ward; Common (or Quick) Time — March, he will smartly, but 
without a jerk, carry straight forward the left foot twenty-eight 
inches from the right (twenty inches for small boys and girls), the 
sole near the floor or ground, the ham extended, the point of the foot 
a little depressed, and, as also the knee, slightly turned out ; he will, 
at the same time, throw the weight of the body forward, and plant 
flat the left foot, without shock, precisely at the distance where it 
finds itself from the right when the weight of the body is brought 
forward, the whole weight of which will now rest upon the advanced 
foot. The student will next, in like manner, advance the right foot 
and plant it as above, the heel twenty-eight inches from the heel of 
the left foot, and thus continue to march without crossing the legs, 
or striking one leg against the other, without turning the shoulders, 
and preserving always the face direct to the front. At the command, 
On Toes (or Heels) — March, without arresting the march, the stu- 
dents will march on their toes or heels without touching other por- 
tions of the feet. In common time, the student marches at the rate 
of ninety steps in a minute ; in quick time, at the rate of one hundred 
and ten steps per minute. — The best Music for marches will be found 
on pp. 48, 49, 54, b1, and 103. 

Second Position. 

No. 240. — Second — Position In this position, the arms are 
bent, with the elbows to the rear, the forearms against the waist, 



LEG AND FOOT EXERCISE. 



129 



the hands closed, and the nails toward the body, as m Fig. 115 ; but 
the legs, when not in motion, are not bent at the knee as here repre- 
sented. The trunk is inclined forward, the head sHghtly back. 

No. 241. — First Movements {Trotting Exercise) — Left. At 
this command, the left leg will be thrown hack, the weight of the 
body being supported on the point of the right foot, and brought to 
the commencing position, as represented by the 
dotted leg of Fig. 115 ; then a corresponding 
motion will be made with the right leg, and 
these alternate motions will be continued until 
thirty-two steps shall have been taken, at an 
average rate of one hundred and twenty to the 
minute. During these movements, the joints of 
the knee and ankle must be quite free and elas- 
tic, bending as in the common motion of trotting, 
though no progress is made. The degree of in- 
tensity of the movement can be regulated at 
will, by raising the foot to any desirable height. 

No. 242. 8eco7id Movements (Double 

Quickstep). At the command. Second Move- 
ments — Left ; or, Mark Time, Double Quick — ,,; 
March, the student — with the feet in the mili- 
tary position, p. 10, and the arms in the posi- 
tion of Fiff. 115, — will raise to the front his left 

° ' "^ iiG. 115. 

leg bent, in order to give the knee the greatest 
elevation, the part of the leg between the knee and the instep verti- 
cal, the toe depressed ; he will then replace his foot in its former 
position ; with the right leg he will execute what has just been pre- 
scribed for the left, and the alternate movement of the legs will be 
continued until thirty-two steps are taken, or the instructor com- 
mands. Glass — Halt. The rate of swiftness of this step is from 
one hundred and sixty-five to one hundred and eighty per minute. 

No. 243. — Third Movements. These movements only differ 
from those of No. 242 in making progress from the spot. At the 
command, Third Movements — Left ; or. Glass Forward, Double 
Quick — March, the student will carry forward the left foot, the leg 
slightly bent, the knee somewhat raised — will plant his left foot, the 
toe first, from ihirty to thirty-three inches from the right, and with 
the right foot will execute what has just been prescribed for the left. 




130 CALISTHENICS. 

This alternate motion of^the legs will take place by throwing the 
weight of the body on the foot that is planted, and by allowing a 
natural, oscillatory motion to the arms. The cadence of this step 
may be increased to more than one hundred and eighty per minute, 
thus forming an exercise in running^ the only difference consisting 
in a greater degree of swiftness. In executing the movements of 
this Series, the students should breathe through the nose, keeping 
the mouth closed. 



IX. 
COMBINED EXERCISES. 



FIRST SERIES. 

First Position. 

No. 244. — Thus far, in Calisthenics, we have given one hundred 
and thirty elementary positions, and two hundred and fifty classes of 
movements, which require about seven thousand separate motions in 
then* execution. While the rule of Permutation is not strictly ap- 
plicable in determining the number of combinations that may be 
formed from these elementary positions and movements, it is suffi- 
ciently so to prove that they are almost innumerable. After the 
elementary movements are mastered, combined ones may be executed 
without previous practice, simply by employing appropriate words of 
command. The few examples that follow are designed to illustrate 
the mode of forming these exercises, both by a combination of two 
or more elementary movements, and by the combined efforts of two 
students. The ingenious instructor will not find it difficult to form 
hundreds of new combinations in like manner. 

No. 245. — The instructor will command : 1. Combined Exer- 
cises ; 2. First Series ; 3. Chest Exercise with Charges; 4. First — 
Position. 

No. 246. — At the fourth command, the student will take the 
position of Fig. 116. — Execute the movements of this position to the 
Music on p. 85. 



COMBINED EXERCISES. 



131 



V'.'''' ' 









A iO^'^:'-— ^ 



Fig. 116, 




#^>; 



y ^v' 



..«...>> 



,-' ,...J 



Fig, 117. 




132 CALISTHENICS. 

No. 247. — First Movements — Right. At this command, the 
student will charge to the right, as represented by the dotted part of 
"Fig. 116, at the same time describing an arc with the right arm to 
the right, inclining down at an angle of 45 degrees, terminating as 
represented by the dotted arm a, and recover the commencing posi- 
tion four times ; then, at the command, Left, four corresponding 
combined outward motions will be made to the left ; and finally, at 
the command. Alternate, eight of these motions from the commen- 
cing position will be made to the right and the left by alternation. 

No. 248. — Second and Third Movements. These two classes 
of movements only differ from No. 24 1 in the directions of the mo- 
tions from the chest, those of the second being directly out to the 
sides, as shown by the dotted arm b, and those of the third sidewise 
and up, as represented by the dotted arm c. 

Second Position. 

No. 249. — At the command. Second — Position, the student will 
take the position of Fig. lit, as described in No, t, p. 34. — Exe- 
cute the movements of this position to the Music on p. 86. 

No. 250. — First, Second, and Third Movements. The remain- 
ing commands, and the number and order of motions of these three 
classes of movements, are the same as those of the first position; 
but the charges and arm motions are made directly front, the right 
arm and left leg first, as represented by the dotted part of Fig. lit, 
the first class of arm movements being made directly down ; the 
second, directly front ; and the third, directly up. 

Third Position. 

No. 251. — At the command, Third — Position, the student will 
take the position of Fig. 118 ; see, also. Fig. 15. — Use Part Fourth, 
p. 104, in connection with the movements of this position. 

No. 252. — First, Second, and Third Movements. These move- 
ments only differ from those of the First Position in having the 
charges made to the front, inclining to the right and the left at an 
angle of 45 degrees, see Fig. 118, the first class of arm movements 
from this position being made front and down, at an angle of 45 
degrees ; the second, dkectly front ; and the third, front and up, at 
an angle of 45 degrees ; see, also, dotted arms of Fig. 15. 



COMBINED EXERCISES. 



183 



Ar'\ 



Fig. 118. 




Fig, 110. 




134 



CALISTHENICS. 



Fourth Position. 

No. 253. — At the command, Fourth — Position, the student will 
take the position of Fig. 119 ; see, also. Fig. 16. — Use Part Fifth, 
p. 104, with the following class of movements. 

No. 254. — First Movements — Right. The remaining commands, 
and the number, order, and direction of the charges of the first and 
only class of movements from this position, are the same as in No. 
233 ; but in every charge and facing to the right, the right arm is 
carried front and up at an angle of 45 degrees, and the left arm back 
and down at the same angle, as represented in the dotted part of 
Fig. 119. In charging and facing to the left, in like manner the left 
arm is carried front and up. and the right one back and down. 



SECOND SERIES. 
First Position. 



-^'>;C 



No. 255. — The instructor will command : 1. Combined Exercises ; 
2. Second Series; 3. Chest 
Exercise with Marching; 
4. First — Position. 

No. 256.— At the fourth 
command, the student will 
take the position of Fig. 120 ; 
see, also. No. 2. 

No. 257. — First, Sec- 
ond, and Third Movements. 
The first class of movements 
from the chest is made down 
and back, at an angle of 45 
degrees, as represented by 
the dotted arm a. Fig. 120 ; 
the second, directly out and 
back horizontally, as shown 
by the dotted arm b ; the 
third, in the direction of the 
dotted arm c. The remain- 
ing commands, and the num- 




Fio. 120. 



COMBINED EXERCISES. 



135 



ber, order, and kind of motions, are the same as those of Nos. 4, 5, 
and 6, pp. 32 and 33 ; but these movements are accompanied with 
marching, as described in No. 239. The arTn or arms will he out 
at the greatest distance from the chest every time the left foot is 
planted, and the commencing position will be regained every time 
the right foot is planted. 

No. 258. — The Chest Exercise of the second, third, and fourth 
Positions will be executed as prescribed on pp. 34 and 35, com- 
bined with marching, as explained in No. 25 T. All of the Shoulder 
Exercise, and most of the movements in Elbow, and Arm and Hand 
Exercise, may also be executed in combination with marching. 



THIRD SERIES. 

First Position. 

No. 259. — The instructor will command: 1. Combined Exer- 
cises; 2. Third Series; 3. First — Position. 




Fig. 121. 



No. 260. — Third Series. The exercises of this Series are per- 
formed by the combined efforts of the students, arranged in couples. 



136 CALISTHENICS. 

The students will number as prescribed on p. It, the ones and twos 
forming partners. Preparatory to this exercise, at the command, 
Twos, one pace forivard — March, the twos take a step forward 
of about thu'ty inches, and join heels, as in the military position ; 
then, at the command, Twos, About — Face, the twos will turn to 
the right on the left heel, describing one-half of a circle, as in No. 
193, and face the ones. 

No. 261. — At the third command of No. 259, the two ranks 
will take the position of Fig. 121, the right feet bemg placed side by 
side, the right legs bent at the knee, the left legs straight, the feet 
of each student at right angles to each other, the left hands fixed 
upon the hip, the right arm of the ones bent as much as possible and 
held firmly against the right side, and the right hands clasped at 
arm's-length from the twos, as shown in Fig. 121. 

No. 262. — Fii^st Movements. These movements are executed 
by fii'st forcing the extended arms of the twos into the position of 
the ones, as in Fig. 121, and then forcing the extended arms of the 
ones back to the commencing position sixteen times. In executing 
these flexions, the arms are held snugly by the sides, the elbows 
being carried directly back so as to graze the waist, and a slight 
resistance is offered by the extended arm. The greater the resist- 
ance offered, the more effective the movements become. 

No. 263. — Second Movements. At the command, Change, the 
position will be taken with the left legs advanced, the right hands 
fixed upon the hip, and the left hands clasped, the left arm of the 
twos being bent, and the left arms of the ones extended. These 
movements, which correspond to those of No. 262, are made with 
the left arms. 

Second Position. 

No. 264. — At the command. Second — Positiox, the students 
will take the position of Fig. 122, in which the right legs are ad- 
vanced, the feet of each student being at right angles to each other, 
the arms of the ones are forced back, and the arms of the twos 
are extended their full length. 

No. 265. — First Movements {Parallel Bars). The movements 
of this position correspond to those with parallel vertical bars ||. 
Each student becomes a pair of living parallel bars — a conduit of 
power — a strength-giving implement, more invigorating than any 



co:mbixed exercises. 



137 



apparatus of the gymnasium. First, at the command, Right, the 
right arms of the ones force back the left arms of the twos into 
a position corresponding to that of the ones, and are immediately 
forced back into the commencing position four times ; then, at the 
command, Left, the left arms of the ones in like manner force back 
the right arms of the twos and regain the commencing position four 
times ; then, at the command. Alternate, this motion is made, first 
with the right arms of the ones and then with the left, eight times 
by alternation ; then, at the command, Keciprocate, fifteen of these 
motions are made from the position by reciprocation (eight with the 




Fig. 122. 

right arms of the ones and seven with the left), the left arms of 
the ones advancing at the same time their right arms are being 
forced into the commencing position by the twos, and conversely ; 
and finally, at the command, Both, the ones force simultaneously 
both arms of their partners into the position of the ones, and regain 
the commencing position eight times. In executing these movements, 
the elbows will be forced directly back, as represented in Fig. 122. 

No. 266. — Second Movements. At the command. Change, this 
position will be taken with the left legs advanced, the arms of the 
twos forced back, and the arms of the ones extended. This class of 
movements, which corresponds to that of Xo. 265, is commenced by 
the twos. 



138 



CALISTHENICS. 



Third Position. 

No. 267 — At the command, Third — Position, the students will 
take the position by turning back to back and standing erect, the 
ones locking their arms around the arms of the twos, as shown in 
Fig. 123. 




Fis. 123. 

No. 268. — First Movements — Commence. At this command, 
the ones lean forward at an angle of 45 degrees, bending only at the 
hips, lifting the twos, as shown in Fig. 123, and recover the com- 
mencing position four times ; then, at the command, Change, the 
twos execute this forward movement, lifting the ones, and recover 
the commencing position four times ; and finally, at the command, 
Alternate, these forward motions are made eight times from the 
commencing position by alternation, the ones first lifting the twos 
and recovering the commencing position. 

No. 269. — Second Movements; Forward — March. On the 
word, Forward, the ones will lean forward, lifting the twos, as 
shown in Fig. 123, and, at the last word of the command, they wiU 



COMBINED EXERCISES. 



139 



march forward in this position untU they advance thirty-two steps, 
or the command, Change, is given, when the twos in like manner 
will lift the ones and march back to their original standings. The 
two classes of movements of this position bring into play nearly 
all the muscles and joints of the body, and are specially valuable 
as exercise for the chest, back, shoulders, and elbows. 



FOURTH SERIES. 



1. Combined Exercisea ; 



First Position. 

No. 270. — The instructor commands 
2. Fourth Series; 3. First — Position. 

No. 271.— The students will 
be drawn up in two ranks, stand- 
ing face to face, at arm's length 
from each other. At the last com- 
mand, the twos will take the posi- 
tion of the dotted part of Fig. 124, 
leaning to the left with the head 
supported by the right hand, the 
left hand fixed upon the hip, and 
the lungs fully inflated. 

No. 272. — First Movements — 
Beat. At this command, the ones 
will lean forward and beat smartly 
the right sides of the twos with 
their palms, up and down from the 
waist to the armpit, first giving 
sixteen blows by reciprocation, one 
hand approaching the side at the 
same time the other recedes, and 
then eight double blows, both 
hands ascending and descending 
simultaneously ; when, at the command. Change, the ones instantly 
take the position, bending sidewise to their right, and the twos in 
like manner beat the left sides of the ones ; then, at the second 
command, Change, the twos instantly take the position, bending 
sidewise to their right, and the ones in like manner beat the left 




Fig. 124. 



14:0 CALISTHENICS. 

sides of the twos ; and finally, at the command, Change, the ones 
instantly take the position, bending sidewise to their left, and the 
twos in like manner beat the right sides of the ones. These blows 
are given with great rapidity in connection with Yocal Exercises, 
pp. 39 to 43, or Music. The best Music for this Series is on 
pp. 56, 57, and 102. 

Second Position. 

No. 273. — At the command. Second — Position, the twos will 
take the position of the solid part of Fig. 124, in which the hands 
are fixed upon the hips, the trunk, bent at the hips, inclines back, 
and the lungs are fully inflated. 

No. 274. — First Movements — Beat. The remaining commands, 
and the number and order of motions, correspond to those of No. 272 ; 
but, at the first command, the ones beat the chests of the twos up 
and down in front ; at the second, the twos in like manner beat the 
chests of the ones in front ; at the third command, the twos will face 
about and incline slightly forward, bending the trunk only at the 
hips, and the ones will beat the backs of the twos from the waist up 
and down ; and finally, at the last command, the twos will instantly 
face about into position, and the ones will simultaneously face about, 
turning their backs toward the twos ; when the twos in like manner 
will beat the backs of the ones. At the command. Attention, the 
ones will face about, and both ranks will take the military position. 
As this is one of the most useful, as well as most pleasing, of all the 
Series of exercises in Calisthenics, the instructor will take especial 
pains to secure the utmost promptitude, precision, and exactness in 
the execution of the movements. 



FIFTH SERIES. 



First Position. 



No. 275. — The instructor commands : 1. Combined Exercises; 
2. Fifth Series (Foot Movements) ; 3. First — Position. 

No. 276. — This Series embraces Movements from the spot done 
in pairs. At the third command, the students, formed in two straight 
lines, will all face in the same direction, each couple standing abreast. 



COMBINED EXERCISES. 



141 



the line of twos being at the right of the ones ; the feet will be 
placed in military position, Fig. 124 ; the left hands of the ones 
and the right hands of the twos will be fixed upon the hips, and the 
left hands of the twos will be sustained b/ the right hands of the 
ones, as in Fig. 125. 

No. 211.— First, Second, TJiird, Fourth, and Fifth Movements, 
The Jlrst class of foot movements of this position is the same as 
No. 238 ; the second, as No. 239 ; the third, as No. 241 ; tho fourth, 
as No. 242 ; and the ffth, as No. 
243, the steps being taken simul- 
taneously by the students, ar- 
ranged in pairs as explained in 
No. 2t6. 

No. 278. — Sixth Ifovements 
— Forward. At this command, 
the ones and twos, joining their 
hands in pairs, sunultaneously 
slide their left feet forward, as 
seen in Fig. 125, and instantly 
draw the right feet up to the 
heel of the left. This movement 
is repeated until eight slides are 
taken with the left feet, when the 
right feet advance and make eight 
corresponding slides. All of the 
students thus advance in the same 
direction, in straight lines ; around 
a room, turning at each corner; 
or in a circle, until the instructor 
commands. Class — Halt ; or, About- 
is given, the students instantly turn round and execute the move- 
ments in a contrary direction. The turning is done toward the inte- 
rior of the room or the center of the circle. This class of movements 
constitutes what is usually called a sliding exercise. In all the 
Tnovements of this Series, the instructor will take especial pains to 
secure ease, grace, and elasticity, as well as correctness and pre- 
cision. Appropriate Music on pp. 5t and 102. 

No. 279. — Seventh Movements — Forward. At this command, 
the students simultaneously execute a short forward slide, inclining 

7 




Fig. 125. 



-Face. When the last command 



142 . CALISTHENICS. 

to the left, and a hop with the left foot, and then a corresponding 
slide and hop with the right foot. These alternate motions continue 
until the instructor commands, Class — Halt ; or. About — Face, as 
in No. 2t8. The hop that immediately follows each slide, alone 
varies these movements from the usual motions employed in skating. 
Music, Part First, p. 102. First, however, employ the second va- 
riety of counting, on p. 40. 

No. 280. — Eighth Movements — Forwakd. In executing this 
class of movements, the students first slide the left foot forward, 
inclining toward the left at an angle of 45 degrees, then lift the 
right foot and place it immediately behind the heel of the left foot, 
and then hop twice on the left foot ; second, the right foot makes a 
corresponding slide, inclining to the right, the left foot is placed be- 
hind the right heel, and then two hops are done with the right foot. 
These movements are contmued until the instructor commands, Class 
— Halt ; or, About — Face, as explained in No. 218. Count as in 
No. 2t9. Music, Part Second, p. 102. 

ITo. 281. — Ninth Movements — Forward. This class of move- 
ments is formed wholly of hops. The couples advance by first hop- 
ping four times on the point of the right foot ; then four tmaes on 
the point of the left foot ; and finally, eight times in alternate double 
hops, the first and second being done on the left foot, the second and 
third on the right, &c. The students will continue to repeat the 
movements until otherwise commanded. Music appropriate for this 
exercise on p. 103. 

The instructor will remember, that the students are not to touch 
their heels to the floor while executing the sixth, seventh, eighth, 
and ninth classes of movements. 

Second Position. 

No. 282. — At the command. Second — Position, the ones and 
twos will face each other, placing their feet in the military position, 
and standing near together, the ones holding the hands of the twos, 
with the arms hanging naturally by the sides. 

No. 283. — First Movements — Forward. This class of move- 
ments, which corresponds to No. 281, is formed wholly of hops. The 
couples all advance sidewise in the same direction, the twos withhi 
the circle, or nearest the center of the room. They move forward iu 



COMBINED EXERCISES. 



143 



the direction of the right arm of the ones, first elevating the advanced 
legs and arms, as shown in Fig. 126, and executing four simul- 
taneous hops ; then the advanced arms are depressed, the arms in 
the rear elevated at an angle of 45 degrees, and the advanced feet 
execute four simultaneous hops ; and finally, eight simultaneous hops 
are done, the first and second on the points of the feet in the rear, 
the third and fourth on the toes of the advanced feet, &c., the ad- 
vanced arms being elevated whenever the hops are done on the feet 
in the rear, and lowered every 
time they are done on the ad- 
vanced feet. The students con- 
tinue to advance until the instruct- 
or commands. Class — Halt ; or, 
About — Face. When the last 
command is given, the students 
turn round, as in No. 2*18, and 
execute the movements in a con- 
trary direction. 

No. 284. — Second Movements 
— Forward. This class of move- 
ments corresponds to the sliding 
exercise of No. 2T8. With the 
arms in the position of Pig. 126, 
the right feet of the ones and the 
left feet of the twos simultaneous- 
ly execute eight slides, when the 
couples instantly turn completely 
round, lowering the arms that 
were up, and elevating the ones 
thus brought to the front, and 
contmue in the same direction, executing simultaneously eight slides 
with the left feet of the ones and the right feet of the twos, when 
the commencing position is instantly resumed. The students thus 
continue until otherwise commanded. 

No. 285. — Third Movements — Forward. The couples, with 
their arms as in Fig. 126, will simultaneously execute a shde, the 
ones with the right feet and the twos with the left ; then they will 
immediately lift the feet in the rear, place them just behmd the 
advanced feet, and hop once on the feet thus placed. These three 




Fig. 126. 



144 CALISTHENICS. 

motions will be repeated until the advanced feet execute four slides, 
when the students will instantly face about, as in No. 284, and exe- 
cute a like number of corresponding motions in the same direction, 
the slides being made with the left feet of the ones and the right 
feet of the twos. These movements will thus continue until other- 
wise commanded. At first, the students will execute these move- 
ments in connection with counting, employing the fourth variety on 
p. 40. Appropriate Music on p. 105. 

No. 286. — Fourth Movements — Forward. In the position of 
Fig. 126, the students will advance, first hopping simultaneously four 
times with the feet in the rear ; and then, lowering the advanced 
arms and elevating the arms in the rear, they will hop four times 
with the advanced feet. They will thus continue, changing the feet 
employed, and the direction of the slant of the arms, on every fourth 
hop, until sixteen hops are executed. Then the couples will in- 
stantly turn so as to bring the twos on the outside of the circle, 
or nearest the outside of the room, when they will simultaneously 
execute a slide, the ones with the left feet and the twos with the 
right, lift the feet in the rear, place them just behind the advanced 
feet, and hop once on the feet thus placed. This slide, with the two 
accompanying motions, will be repeated four times ; when the couples, 
instantly recovering their original position with the ones outside, will 
execute the four slides with the accompanying motions, the ones 
sliding with the right feet and the twos with the left. This class 
of movements will be repeated at pleasure. The students will first 
execute the movements in connection with counting, employing the 
following order, and giving each accented number twice the time of 
the others : One, two, three, four ; one, two, three, four ; one, two, 
three, four ; one, two, three, four : one, two, three ; one, two, 
three ; one, two, three ; one, two, three : one, two, three ; one, two, 
three ; one, two, three ; one, two, three. One, two, three, four, &c. 
Music, p. 83. 

No. 287. — To secure a greater variety, the students will oc- 
casionally execute the first nioe classes of movements of this Series 
in files of four abreast. Nearly all the movements of the Series may 
be executed in circles, formed by the students taking hold of each other's 
hands. A pleasing variety is secured by forming the class into three 
circles, the innermost and outermost circles passing to the right, 
while the intermediate one passes to the left, and vice versa. 



WATSON'S 

GYMNASTIC APPARATUS. 



THIS is the most beautiful, convenient, and effective Gymnastic 
Apparatus ever devised. It embraces only the few varieties 
that afford the most and best exercise in the shortest time ; that 
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It is all made of well-seasoned wood, varnished with three coats 
of shellac, and well polished. Dumb-bells and Indian Clubs are 
usually made of maple, beech, or birch ; Wands, of white-ash ; Hand- 
rings, of cherry or mahogany. Apparatus will be manufactured to 
order, of hickory, locust, rosewood, or lignum-vitae. 

The Wand has eight plane, equal faces, or sides. It is seven- 
eighths of an inch thick for men and women, and three-fourths for 
boys and girls. It extends from the floor to the lobe of the ear. 
Price, without metallic halls, 30 cents ; with metallic balls, 60 cents. 

There are four slices of Dumb-bells. No. 1 is intended for men ; 
No. 2, for women and youth ; Nos. 3 and 4, for boys and girls. Full 
descriptions are given on pp. 255 and 256 of this work. — Price, per 
pair, of Nos. 1 and 2, 15 cents; of Nos. 3 and 4, 60 cents. 

There are eight sizes of Indian Clubs ; four of long clubs, and 
four of short ones. Nos. 1 and 2 are intended for men ; Nos. 3 and 
4, for women and youth. Full descriptions are given on pp. 258 and 
259. — Price of Short Clubs, per pair, $1.25 ; of Long Clubs, Nos. 
1 and 2, $1.75 ; of Long Clubs, Nos. 3 and 4, $1.50. 

Two sizes of Hand-rings (pp. 260 and 261) afford a sufficient 
variety. No. 1 is intended for men and women ; No. 2, for boys 
and girls. — Price, per pair, well polished, 75 cents. 

A liberal deduction from the above prices will be made to Schools 
and Gymnasiums. 

Address 

SCHEEMERHORN, BANCROFT & CO., 

130 GRAND-STREET, NEW YORK. 



WATSON'S 

NATIONAL PHONETIC TABLETS. 



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of the American phonetic and the English phonic systems, without 
any of their objectionable features, furnishing abundant and appro- 
priate material for the acquisition of the basis of all good delivery — 
a perfect articulation. This is done as follows : 

I. By employing figured vowels and consonants, thus securing just 
as many distinct characters as there are elementary sounds in the 
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II. By giving a list of all letters and combinations of letters that 
ever represent these sounds, with the necessary exercises. 

III. By furnishing all needful rules, and ample and apposite direc- 
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Y. By phonetic reading, embracing many words usually mispro- 
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Address 

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THE HAND-BOOK 



OF 



CALISTHENICS AND GYMNASTICS. 

BY J. MADTSOlSr WATSOIST. 

One volume 8vo., tinted paper, with Illustrations from Original Designs, 
and Music to accompany the Exercises. Price $1.T5. 



THIS new work is a Drill-Book for Schools and Gymnasiums, 
and a Hand-Book for individuals and families, containing 
a complete course of Exercises hoth with andioithout Ajpjparatiis. 



We submit the following 



OPINIONS OF THE PRKSS. 



THIS volume is divided into three 
parts, the first, Vocal Gymnastics, 
devoted to respiration, phonetics, and 
elocution, including choice poetical se- 
lections ; the second, to Calisthenics ; 
and the third, to Gymnastics. It is most 
beautifully illustrated and printed, and 
as a piece of book-making is highly 
creditable to the firm whose name is 
on the title-page. The piano music to 
accompany the exercises is selected 
from the favorite composers, and the 
"work is altogether the most complete 
and elaborate of any yet published on 
the subject. — N. Y. Evening Post. 



WE heartily commend this valuable 
Hand-Book to the notice of our 
readers — to all who prize physical cul- 
ture, health, and symmetrical educa- 
tion. We hope it may find its way 
into our schools and families. Print, 
paper, and the mechanical execution 
are reaUy excellent. — The Continental 
Monthly. 



A VOLUME both valuable and 
beautiful. The numerous illus- 
trations are fresh and well drawn, and 



the proi^er music accompanies the va- 
ried series of exercises. Chapters on 
Respiration, Orthoepy, and Expression 
precede those pertaining to Calisthen- 
ics and Gymnastics, and are accom- 
panied with judicious selections for 
voice culture. In execution, the book 
surpasses all its predecessors. — The In- 
dependent. 



JUST the book needed for schools, 
families, and gymnasiums — for 
the sedentary, and all persons not ac- 
customed to daily manual labor in the 
open air. The health of the whole 
community would be promoted if the 
principles inculcated by this work were 
more generally known and heeded. — 
The New York Observer. 



AVERT useful and particularly 
handsome book. Its author has 
herein treated, in a scientific spirit and 
an agreeable style, a very important 
branch of education. It teaches the 
necessity and the best means of edu- 
cating the human body simultaneously 
with the human mind. We cordially 
commend this work to every reader. 



It will be found serviceable to all classes 
of instructors, and to all classes of stu- 
dents. — The Albion. 



THIS book is very comprehensive in 
its character, embracing several 
topics which have never heretofore, so 
far as we are aware, been included in 
one treatise. The three divisions are 
severally manuals on Vocal Culture, 
Calisthenics, and Gymnastics. In each 
part, the subject is pursued in a most 
careful and exact form, and illustrated 
in a style that leaves nothing to be de- 
sired. — Phila. Sunday-School Times 



A MOST compendious and reliable 
hand-book of physical culture. 
The classes of movements are given 
not only singly, but in combinations 
which are as ingenious as they are 
varied and numerous. — The Worcester 
Palladium. 



WE can not speak too highly in 
praise of the care which has been 
so elaborately bestowed upon the com- 
position and arrangement of the calis- 
thenic and gymnastic exercises. They 
are finely worked up, containing many 
new and elegant combinations. Mr. 
Watson has made a happy move in the 
right direction ; and we hope to see a 
more general interest excited in Calis- 
thenics and Gymnastics inspired by 
this work. — N. Y. Teacher. 



AS a hand-book of physical training 
for individuals, families, schools, 
and gymnasiimas, it has not been 
equaled by any work which has come 
to our knowledge. — Mass. Teacher. 



ONE of the most valuable works of 
the season. Part first, Vocal 
Gymnastics, is a clear, comprehensive, 
and eminently practical treatise on 
respiration, vocal culture, and elocu- 
tion. The second division. Calisthenics, 
contains a variety of beautiful and use- 
ful exercises that are to be executed 
without apparatus. Part third. Gym- 
nastics, embraces the more advanced 
manual exercises that are to be exe- 
cuted with apparatus. A separate 
treatise is introduced for each piece of 
apparatus, affording an inexhaustible 
variety of carefully elaborated exer- 
cises. The book can not be too highly 
recommended to schools, families, the 
sedentary, and invalids. — Home Jour. 



THIS is the most elaborate and sat- 
isfactory attempt yet made to 
apply practically to educational pur- 
poses the great truths of physiology, 
relating to physical culture and train- 
ing. The work has evidently been' pre- 
pared by one who is conscious of the 
requirements of the learner, and has 
studied the most effectual way of meet- 
ing and supplying them. To those in 
authority, whose influence would be 
effectual in promoting the circulation 
of this book, it becomes a positive duty 
so to do by every means in their power. 
All who have the physical welfare of 
the human race at heart, and under- 
stand how powerless the intellect is to 
contend against the burden of a feeble 
and emaciated frame, are equally in- 
terested in its teachings, and answer- 
able, each in his own sphere, however 
small it be, for the consequences of neg- 
lecting them. — N, Y. Daily Times. 



WATSON'S HAND-BOOK has been adopted by the Board of 
Education of the City of New York, and it is already used in nearly 
all of the Public Schools. Single copies sent by mail, on receipt of 
$1.75 by the Publishers, 

SCHERMERHORN, BANCROFT & CO., 

130 Grand Street, New York. 
GEO. & C. W. SHERWOOD, Chicago. 








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